Lynnwood CrossFit

Here is another great shot from 8RiverFilms…

More to follow, there’s so much to go through!!

Come watch, here are some of the great shots!!

Uncanny Nick Bell!! Unbelievable.

Here’s our list. If you have a specific job and know what that job is, stick to that plan. If there seems to be some major confliction please email CC at Candida404@gmail.com

You guys rock!!

Volunteer Schedule

Schedule tomorrow (Friday) is short! 5am and 6am and that’s it folks, we’re cleaning and moving gear and getting ropes and everything set for domination!

Thanks!!

Thursday morning we’ll not be open. The intrepid Abigail will make the 11am class happen and the rest of the day will be business as usual!

Friday we’ll be having 5am and 6am classes, with the rest of the day being spent preparing for Cretus Ex Duellum, our contest this weekend!! Thanks so much everyone for understanding how much of a bummer it is to close the gym, but how necessary it is to make the event go smoothly!! Rock on!

What did you do at home Wednesday and Thursday? Keep the photo’s, videos and comments coming you guys, this is awesome!!

Remember back in school when you were so jacked up about snow?? It’s kinda like that right now… Except the school of fitness is packing it in early, it’s like superintendant is a weenie or something

Here’s the report from ESCA:

This afternoon and evening:
• We can expect temperatures to begin to fall and remain below freezing, creating icy roads for this evening’s commute
• The Puget Sound Convergence Zone can expect areas of locally heavy snow throughout the remainder of the day.

Wednesday:
• Snow showers will begin increasing in the early morning hours, arriving in ESCA jurisdictions between 0300 and 0600hrs
• The snow is expected to be widespread and significant, with possible accumulations of 5” to 10” throughout the day
• Roads will be treacherous in most areas, and impassable in others
• Power outages are possible due to snow weight breaking trees and bringing down lines

Wednesday evening:
• The snow showers will begin tapering off, but temperatures will remain below freezing.

Thursday:
• Situation begins to moderate on Thursday with a weaker weather system moving into the area
• Temperatures will remain in the mid-30’s creating a possibility of freezing rain in some areas

Friday:
• Warming begins on Friday, and rain showers will begin late Friday and carry into Saturday with possible totals of 3” – 4” of rain
• Urban and small stream flooding is possible, especially if storm drains are blocked with slush and/or leaves
• Weight of snow-load plus additional rain could cause some concern for flat-roofed structures

RECOMMENDATIONS:
• Cancellation of discretionary activities and non-essential functions thru Wednesday
• Suggest citizens remain off the roads and limit travel
• Suggest citizens clear gutters and storm drains to aid drainage
• Check sandbag inventory for possible need through the weekend. Take appropriate action to protect your property.

WOW. We’ll heed the call. Discretionary activities like driving to the gym are out! Here’s homework:

Do 25 Wall Squats, slow, strong, preserve the good motion. 1) Heels 2) Knees out 3) Hips back 4) Midline Stability 5) Depth!!

This should serve as both mobility and warmup. Then do 5 Rounds of 25 Jumping Lunges and 15 clapping push-ups for time. Post to comments (I’d better get like 100 posts and then maybe just maybe I’ll entertain a second of belly-aching about the gym being closed).
If that’s not to your liking or scaled appropriately, do 25 air squats and 15 push-ups or knee push-ups for time. Post to comments!!

And also, I need pictures for the website!! Take them and send them to me of you playing in the snow or otherwise around Wednesday!!

Rock on

Gym is open all day y’all!!! Normal schedule!

Brave the elements, drive safe, get yer chains, and let’s train!!

Cretus Ex Duellum Teaser from Jesse Ward on Vimeo.

Get ready everyone it’s on!!!

Just awesome workouts!

We’re going to be doing testing days for all things maximal effort! Remember testing days are for places on the Leader Boards mounted on the mezzanine fence (I just wrote mezzanine…). Included are 2x BW Deadlift, Strict Pull-up Ladies, Hand Stand Push-Up Ladies, Muscle-Ups, 2k Row for Time, 50 Push-ups, Bodyweight Bench Press 10 reps, I can’t remember them all, but come and try for it!! We’ll be having traditional WODs also so don’t be shy!!!

Wanna know how to do CV, FM and HI at your house with your kids?

Chase them and shoot them with NERF guns and beat them with pillows and after you’ve given them a screening of all the original three Star Wars films you can attack them with the light sabers that they got for Christmas, after you’ve smashed them into their bed 100 times, for time.

Somehow we seem to think this helps

Coach Carrie runs a fabulous program with two age groups: 3-6 year olds twice a week for 20 minutes and for 10-13 year olds twice a week. If you’ve got some kiddos that you love, care about and want the best for in terms of brain development, athletic development, and character development get them involved!! Even if you’re the aunt or uncle, cousin, whatever (!!!) the cost is really low and the return is massive! Contact us for more details!