05/31/2016

Announcements Wednesday June 1st – We start Everyday Warrior Battle Series Thursday June 2nd – No yoga, replaced with Paleo Medicine Education Saturday June 4th – 9am Shane Arnott fundraiser Storm King – CrossFit Warm-up Tempo Plate & Barbell WU (No Measure) 3 Rds (12 min TC) All squats at your lowest depth 5 Squats[…]

05/27/2016

Announcements Memorial Day Schedule – 9am Port Angeles Class – Murphy! Storm King , Storm King East – CrossFit Warm-up Squat Warm up (No Measure) 3 Rds or 10mins 300m Row 1 Rd of Plate Squats 5 Neutral 5 Heel-On 5 Neutral 5 Toes-ON Weightlifting L1 Back Squat, L2 Front Squat Back Squat (5-5-5-5-5) Take[…]

05/26/2016

Announcements Memorial Day Schedule – 9am Port Angeles Class – Murphy! Storm King – CrossFit Warm-up DL WU (No Measure) 4 Rds or 12 Min 10 KB Squats 15 Banded GM 20 KB DL Skill Pistols Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 400m Run 20 DL 225/155 20 Jumping Squat Rx+ Pistols[…]

05/25/2016

Announcements Memorial Day Schedule – 9am Port Angeles Class – Murphy! Storm King , Storm King East – CrossFit Warm-up Matt Chan WU (No Measure) 25 Clapping Jumping Jacks 15 Arm Forward Jumping Jacks 10 Speed Skater Arm Swings 10 Side-2-Side Lateral Lunge 5 Per Leg Front Lunge Open Hip Torso Twist 5-4-3-2-1 Leg Spread[…]

05/24/2016

Announcements Memorial Day Schedule – 9am Port Angeles Class – Murphy! Storm King – CrossFit Warm-up Row + PVC WU (No Measure) 1000m Row Every 250m do 1 +Rd of PVC WU PVC WU = 15 Shoulder Pass Through, 15 Good Mornings, and 15 OHS Metcon Metcon (AMRAP – Reps) AMRAP 3 2-4-6-8-10 etc.. Ring[…]