|Address||1302 Hewitt Ave|
Everett, WA 98201
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Monday 8/4 CrossFit Part 1 - Hero WOD: JT (10min cap) 21-15-9 HSPU Ring Dips Push Ups Scaled - 7-5-3 Wall Walks, Box or GHD dips Competitor - MU into Ring Dips Part 2 - Strength / Skill: 8min EMOM 5 Deadlifts (225/155) 100m Sprint Scaled - 185/95 Competitor - 275/185 CardioFit (12:15pm & 5pm @ CFHE) 3rds 500m Row 10 Burpees 20 Box Jumps or Step Ups 30 Sit Ups *20min cap Today's Programming: Hero WOD "JT" - In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July 2005. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." - Erin Taylor Strength/Skill - This 8min EMOM will leave you very little time for rest. Choose your Deadlift weight wisely because they need to be unbroken fatigue. Your 100m sprint should be an 85-95% effort each time. CardioFit - Today is the official start of our new class type! If you like non-stop, fast-paced CrossFit style workouts without the heavy weightlifting than CardioFit is the class for you! This is a high energy class that uses constantly varied body weight movements to burn fat, boost speed, and increase your power! It is perfect for the beginner athlete looking to shed body fat or the serious athlete looking to improve overall cardiovascular performance.
CFE Week of 8.4.14: Monday – 8/4 “Michael” – 3 Rounds – 2 min rest btwn each round Run 800m 50 superman 50 AB MAT Sit ups Tuesday – 8/5 3 - RFT – 1 min rest btwn each round 30 CALORIE ROW 30 BURPEES THEN 1 min plank hold 3 X 30 sec. hollow hold 1 min plank hold Wed – 8.6 EMOM 10 X 100m Sprints – keeping pace to within 2 – 3 seconds of each sprint REST 5 min. 2 X 800m 2 min. rest btwn each
Members! The first official strength cycle of 12 Labours District BWI is coming soon! The 12 Strength Cycle begins August 26th (BWI and Annapolis District). Those interested in increasing their baseline strength should contact Coach Jared or Coach Ryan Burns to set up a strength foundations class. What do we do? The Strength Program is a 16 week linear strength program that focuses on the core movements: Squat, Bench Press, Deadlift, and Strict Press. We use a 3x a week program where you will do the core movements focusing on form and core strength. We will also do conditioning every week, working between sprints, auxiliary circuits, and heavy met cons. At the end of the cycle, participants will have a total day to test their 1RM of Squat, Bench, and Deadlift. Why should you come? Members who want to increase their baseline strength so they can Rx WODS and increase their CF Total should look into doing a cycle. When are classes? The new cycle starts Tuesday August 26th and goes for 16 weeks. The beginners are recommended to attend class Tuesday/Thursday 5pm-7pm and Saturday 10am-12pm. However, the Performance Athlete program offers additional class times Monday/Wednesday 6pm-8pm, and Friday 5pm-7pm. Where? We also run a program at our Annapolis location with the same schedule, for more information just email Coach Jared. Requirements Unlimited Membership is required First time strength athletes are required to attend a 1hr strength foundations class ($75) Jared: Email: firstname.lastname@example.org Like
Davidson, University Area - WOD Warm-up 200m run, 15 jumping squats, 10 leg swings all directions, 20 single leg deadlifts Weightlifting Front Squat 6x2 tempo 31x2 Front Squat (tempo 31x2) Metcon Metcon (AMRAP - Rounds and Reps) "14 min AMRAP: 200m run, 11 KBS (2/1.5), 7 C2B pullups. 1 min rest between rounds. RPE should be 9 out of 10 each round. In order to swing the 2 pood, you must be able to complete all rounds unbroken, identical mandate for the C2B. " Cash Out Metcon (AMRAP - Reps) 2 minutest rest, then 2 minutes of ME burpees
Hope everyone has had a great weekend! Tomorrow we are maxing out on back squats so don't miss it! You will need to know your 1RM for next week when we begin our new strength cycle, for back squat and bench press. So if you can't make it in tomorrow and Wednesday, be sure to make it up sometime before next week! http://crossfit-dilworth.com/monday-wod-8-4-14/
Howdy!! Hope you all had a great weekend. I know we saw a lot of you on Saturday at the Team WOD, which was a blast! Can't wait for the week ahead. **It would be nice if we could get our Teams that are participating in the Capital Throwdown to register by the end of this week. If you are still unsure of your team, just message me. ***SuperFit Maryland is being hosted at our Box on September 6th!! We will be asking for volunteers and judges from our box and boxes in the area. So if you are interested in helping out and doing either that would be awesome. You can go to.... http://www.eventbrite.com/e/superfit-maryland-individual-tickets-10003299137?aff=efbevent We have a few of you signed up to compete already but would love to have more of you. It will be great event with some awesome WOD's. Especially those who haven't competed before. There will be a scaled division and it is at your home box! Tomorrow's WOD Strength: Complete 3 Rounds Max Reps in 1 min: Bench Press @ 60% of 1RM Dumbbell Thrusters (35/25) C&Rx (25/15) scaled Rest as needed between movements WOD 15min. AMRAP of: 10 Pull-ups 10 Ring Dips 6 Back Rack Lunge Steps in place (135/95)C&Rx (95/65) 3 Back Squats (Same Bar) 1 Back Jerk (Same Bar)
Here's a walk down memory lane--some of the transformations we saw during our last Find Your Fuel Challenge! TODAY is your last chance to get the early bird combo deal for the FYF Seminar and Challenge. Register for both here: The Seminar: http://www.crossfitkindred.com/fyfseminar/ The Challenge: http://www.crossfitkindred.com/fyfchallenge/
Day 1 at The Athlete Lab is a wrap! Great foundations course today focusing on movement progressions and weightlifting theory. Everyone was extremely attentive to detail and it was great to see the lights go on. Looking forward to Day 2 tomorrow as we get laser focused on movement error identification and correction with the Level Up seminar! #FuBarbell #TheAthleteLab #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness
TOMORROW is your last chance to register for the Find Your Fuel Seminar + Challenge early bird combo deal of $55 (seminar early bird is $20 until tomorrow, challenge early bird is $35 through 8/10). The FYF Nutrition Seminar is a 2-hour workshop Sunday, August 10th @ 9:30-11:30am that will teach you how to eat for health, fat loss, muscle gain, and performance. Register here: http://www.crossfitkindred.com/fyfseminar/ The FYF Nutrition Challenge is a 6-week team challenge from Sunday, August 31st thru October 12th that asks you to stick to a food plan *of your choosing* every day for 6 weeks. You'll be asked to eat well and exercise consistently, and we'll have prizes for individual and team winners! Register here: http://www.crossfitkindred.com/fyfchallenge/
Lalanne Summer Throwdown 2014 - COME OUT AND SUPPORT YOUR FELLOW CFSV ATHLETES! We always looked forward to this competition as it looks to be a blast for athletes and spectators alike. Our CFSV athletes will appreciate your support and would love to just hang out especially after the final WOD.LEVEL 1ACTIVATION:7 min run or airdyne warmerCrossover Symmetry Activation (if you have one)SKILLS:10min skill of choiceSTRENGTH:8min to warm up loads8min ping pong4x3 Thruster (... http://ow.ly/2L7NtU
Check out this video on butterfly chest to bar pullups. This is very much a skill. Notice how he descends. There is no violent snap at the bottom on his shoulders. It is all smooth under control. This is partly why we do so many strict pull ups. You must develop the strength to control yourself.