WOD Blog

Changes!!

by CFM on 05/18/12

So we tend to see some pretty amazing changes in peoples bodies through CrossFit and proper nutrition, and we love to hear about them... Well, this is Ryan Smith. He began CrossFitting with us 6 months ago, and we have seem some PHENOMINAL changes not only in his workouts, but in his body composition as well. He brought this picture of him "pre-CrossFit" and of him currently, and as you can see the results are amazing.

Way to go Ryan, keep up the good work!!!

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Deadlifts!!!

by CFM on 05/17/12

3 sets:

Deadlift x 4-6 reps @30x1

rest 30 seconds

Double unders x 20 reps

Rest 1-2 minutes

Then, against a 2 minute clock, with a one minute break after each round, complete 5 rounds of the following for reps:

4 HSPU

6 Deadlift (185/135)

10 wall ball

Just a quick reminder about a couple of upcoming events changes. New class hours begin June 3rd, so check the schedule to the right with what those are. Also, we are going to be closed May 25-26 for the CrossFit Games NW Regionals, so since you can't come to the gym to workout inside, feel free to get together and go for a run, or run intervals. Or even better yet, head down to the Puyallup Fairgrounds and watch Ryan, DJ, Kyle, Roselle, Noah and our Team compete for a chance to go to the Reebok CrossFit Games in July.

Stay awesome!!

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Run/KB Swings

by CFM on 05/16/12

4 Sets:

Good Mornings x's 8 reps @30x1

Rest 30 sec

Plank Hold x's 45 sec

Rest 1-2 minutes

4 Rounds for time

400m Run

20 KB Swings (53/35)

What a great day for a running WOD. It was awesome to see everyone push through the kb swings unbroken. This workout was more of a mental one to see how hard can you really push yourself. Also a heads up the Progenex is finally in so if you need some just let one of us know. Strong work today everyone and have a great night.

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