CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Oct. 8th

Expanding Our Community:
There has never been a better time to
recommend a family member, friend or
co-worker to join our community then
right now. Until Nov. 15th if you
refer one person who becomes a part
of our community you will receive 3
months free membership dues.

Register for CrossFit Open at games.crossfit.com

Gymnastic Skills:
EMOM 9 [:30 work – :30 Rest]
1. Px: Handstand walk
Fx: Handstand Hold/Wall walk
L:Box inversion
2. Superman to Hollow body
3. Px: Ring MU
Fx: Ring turnover with feet on/off box
L: 5 push ups + 5 ring rows

WOD:
“Pick me up”
On the 4:00 x 4 rounds
15/10 Calories – Echo Fx:10/5
15 C2B Fx: Pull ups 10 L: JPU 15
15 Slam balls Px:40/30 Fx:30/20

Learn.Play.Sweat