BUY-IN: Everett Warm-up Mobility WOD: Band Stretching WOD: 20min AMRAP 200m Run w/ Plate (25/15) 30 Double Unders (90 Single Unders) 30 Russian Twists (25/15 – 15 per side) 30 Sky Divers We have two of our own athletes who have accomplished some amazing feats over the past week!  Justin Rodriguez has qualified in the

BUY-IN: 400m Run PVC Warmup Burgener Warm-Up STRENGTH: 3 x 5 @ 75% WOD: “The Chief” Max Rounds in 3 Min of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats *Rest 1:00, Repeat 4 More Times Here are just a few pictures from this Saturday’s Open WOD 12.1 we held here as well as

Saturday we will be having 8:00am class! 9:00am we will begin setting up for the 12.1 Open WOD. So, any volunteers and judges can start arriving then. We need as many judges as we can get! If you want to help sign up at the desk and talk to one of the coaches. But you

BUY-IN: Jump Rope (5min) Mobility WOD: 5pt. – Hip Stretching Band Squat Stretch WOD: 3-, 6-, 9-min AMRAP 3min AMRAP 5 LHPU 10 Sit-ups 15 Squats *1min REST 6min AMRAP 10 LHPU 15 Sit-ups 20 Air Squats 1min REST 9min AMRAP 15 LHPU 20 Sit-ups 25 Air Squats

7min AMRAP of BURPEES! Jump and touch an object 6″ above your max reach.

BUY-IN: Plyos Mobility WOD: Foam Roller WOD #1: (10min Cutoff) 21 – 15 – 9 Hang Power Clean (165/115) HSPU *REST WOD #2: 8min AMRAP 10 Clapping Push-ups 10 Box Jumps (24″/20″)

The 2012 Reebok CrossFit Open begins this week!  Many of us have been waiting all year for this time.  If you’re going to join us on the team, make sure to get registered by Wednesday!  I know a lot of you who signed up at the gym still have not registered.  Don’t wait! The 2012

BUY-IN: Plyos :30 Bar Hang 15 Squats 5 Burpees Strength WOD: 5min AMRAP of Pull-ups *1min REST 3min AMRAP of Squat Cleans @ 75% of 1RM WOD: 3RFT (20min Cutoff) *250m Row 15 Thrusters (95/65) 12 Wall Ball Shots (20/14) 9 Burpees 50 Double Unders (150 Single Unders) *The 3 x 250m Row can be

Make sure that if you haven’t registered for the affiliate team yet that you do it soon!  You only have until next week to do so.  Don’t wait until the last minute to do it, because thousands of other athletes will do the same thing and the system will more than likely fail like it