This weeks preview!

December 11th, 2017

Hey guys!

YOU ARE THE BEST!! We dominated the gift giving for the kids at Alderwood Middle, I’m super proud, and I can only think of how cool those kids are going to feel in their new kicks, and hoodies, and with the big bear, all of that, such a game changer for our littles in need of some gear. Thank you.

This weekend! We’re going to host a fund raiser for a special family up north. Lots of gyms ran it last weekend, but with our gift giving, it was too tight to put through on the schedule. SATURDAY we’re going to run a team workout to help support and ultimately raise some money for Brayden and his family. He’s a young guy (13 years old) who’s just been diagnosed with Brain Cancer, and his family is going through rough times, losing grandparents already this year after long battles. The gym is going to donate your class fees for the day to the cause all I can ask is for you to come and share in the workout and if it feels right match our donation ($10-$12), and our reward will be fitness and the gift of giving and helping.

Couple things looking forwards at the schedule coming up also, please bear in mind that we do not close for any other Holidays throughout the year, typically open longer with more action on those days :)

Christmas Schedule:
Friday 22nd: Normal Schedule
Saturday 23rd: Normal Schedule
Sunday 24th: Closed
Monday 25th: Closed
Tuesday 26th: CLOSED
Wednesday 27th: Normal Schedule
Thur/Fri/Saturday: Normal schedule
Sunday the 31st: Closed
Monday the 1st: AM Closed. Normal PM Schedule, 4:00, 5:30, 6:30, 7:30

Thanks guys for understanding, and for allowing your coaches to take a reasonable break as well!


Monday: Deadlifts!!!
Tuesday: The NET comes down!!
Wednesday: Presses!!
Thursday: Squats and Carries
Friday: “Fitness Test”
Saturday: Brayden’s Special Team WOD!! Come raise funds!

Many Moons Ago

December 4th, 2017

10 Trips around the Sun guys :)

We’re not super into celebrations around here, but hey 10 seems like it’s worth it. December 4th was the first time I did a CrossFit workout, so we’ll celebrate with that :)

I’d also like to take a second on the podium that I have to recognize some of athletes who’ve been with us that whole time.

Pam and Dan Harkins – The most Perseverant
Tom and Annie Rueda-Brown – Receiver of the Most Abuse
Melissa Webb – The Strongest and Most Adaptable
Charles and Whitney Neill – The Hero’s
Frank Brettholle – Most hatred of Double Unders
Steve and Rachel Egner – Power Couple 2.0
Walid and Nevin Joudi – Fit as hell despite having the most self destructive behaviors
Steve and Kathryn Arnold – Strongest and Surliest (not necessarily in that order)
Morgan and Debbie Arford – Awesomest although they’ll never believe it
Shannan Ross – Best Mom Ever (inside joke) and Best Trainee Attitude

Art Campos, you were close, but you were just a little late to be included in the TRUE O.G. Club, sorry buddy :)

I’m humbled to have been your Coach all this time you guys! I’ve learned so much through working with you, I can only hope the years of verbal abuse can be rectified by the superior fitness that you’ve earned through your time with me!

Lastly I’d like to take a quick minute to recognize my Wife, Carrie, who has seen me through all the trials that come with this adventure. Truly through thick and thin, full or flush, she’s had my back, sides and front since day 0. Thanks Sweetie!

For the workout itself, how about this:

10 Rounds (10 Years after all :)
For Time:

Run 200m
1 Toe to Bar
1 Push-up
Run 200m
2 Toes to Bar
2 Push-ups

Go all the way to:

Run 200m
10 Toes to Bar
10 Push-ups

I think that’s poignant enough :)

Thanks Everyone!

This weeks preview!

December 3rd, 2017

Here we go guys!!

This week I’ll be putting up our annual community support event where we buy underprivileged kids in our neighboorhood, Alderwood Middle, Christmas presents. I’ll have that up ASAP Monday morning, be ready! Thanks so much for all your support of these kids. So cool.

Monday’s got some DB Overhead work, and heavy ring rows, be excited.
Tuesday’s got a Toes to Bar workshop (who can’t get better at those) with a nice run/push up workout after it
Wednesday We LIFT heavy, Squatting for Load
Thursday We’re gonna have a snatch clinic, working on our weak points and then smash house on Randy, a quick 75 reps
Friday we smash a big dip (again) but not on rings, thank goodness!! And of course accessories
Saturday we’re doing “Nutts” as a team and yes it’s a huge workout, come have fun, don’t be scared!

Welcome Baaaack!

November 27th, 2017

Check this out:

It’s a video of us putting up our sign, thanks Liz!!

Goodmorning Team! I hope it’s been a nice little rest, and recoup after the Cornucopia and that you find yourself, still a little stiff, and tummy a little weird, and hence ready to get into it!!

This week, Very Normal schedule, Full Moon on Sunday.

Monday: Nasty couplet with a heaping helping of calisthenics to get the blood moving again
Tuesday:Heavy Day, with lots of accessory work
Wednesday: Handstand Times, with a spicy duet of Barbells and Abs
Thursday:Dip Training en masse and then appropriate accessory work
Friday:ROPE CLIMBS, bring your socks!!
Saturday: Team workout with no special gear required :)

Which day to miss? If you mean miss like “long for whence gone past” then the answer is all of them!! If you want to be strong, in shape, coordinated, and truly a CrossFitter, then it makes it a tough choice which session to skip out on. Don’t here me be too harsh, I certainly won’t do all of these workouts myself, but let it motivate you to not necessarily worry about which workout you’re making it to, only that in making it you’ll be FITTER for the training, and in the long term you won’t be missing anything with good varied, intense programming such as this.

Gym Stuff!

November 24th, 2017

The gym is closed today (Friday) and Saturday guys!

Sorry for any confusion there!!

We don’t take any other holidays during the year besides Christmas :) Enjoy your days off, if you did the Cornucopia yesterday, you shouldn’t feel like working out today anyway!!!

Check out this video from yesterday!!

Thanksgiving Weeks Plan!

November 19th, 2017

Yo Team!

This is great, we’ve got two heavy days this week, and one of the days is a good good lung day, a couplet of monostructural metabolic conditioning with a buddy (running AND rowing) but those three workouts pave the way for Thursday to be awesome!!


As a team of 4 or 5 split up the following in order however you like for time:
200 KB Snatches 35/26
200 Deadlifts 95/65
200 Wall Ball Shots 20/14
200 Medicine Ball Cleans 20/14
200 Burpees
200 Pull-Ups
200 Thrusters 45/33
200 Calories on the Rower

We’ve been running this since 2008, so this is our 10th time doing it!! Holy cow. We’ll have two “class times” at 8:00 and 9:30. Please do come a little early, as there’s not much time to warm-up or explain the moves really and it does take about an hour to complete this wonderful grind house.

A note for safety: please bring your friends and loved ones to WATCH. This simply cannot be your first workout, even if you’re like a “super fit” person and run and do spartan races, and are in “really good” shape, this workout will mess you up. If you’ve been coming to Lynnwood CrossFit and doing our classes for like a month, you’ll get sore, but nothing bad will happen. Suffice it to say that we’ve learned some things over the past 10 years of running this workout that I’m unwilling to repeat, just to “be nice” (short term nice) to your cousin who’s in town, who’s “going to be fine”. Not cool.

Great stuff guys, can’t wait!!

This weeks synopsis, a little late :)

November 14th, 2017

YO! We’ve got some Front Squats off a box, working on breaking the concentric eccentric chain coming up, after that a grinder of calisthenics and KB swings on Thursday, Friday is a big bench day where we’re gonna break out the chains and enjoy that sound for a day, and then saturday is a major overhaul on buddy buddy power clean doubles, and accessories, have fun with that!!!

The power is back on!!

November 14th, 2017

Yay! Come train your tails off today :)

The power is out!!

November 13th, 2017

So yeah, the gym is closed. Super sorry guys, no lights, no lifting :(

I’ll be in in the morning to see if the power’s on and I’ll post somehow, or just hang out in the parking lot and commiserate with you!

Have a safe night!

The weeks preview for November 6-11

November 5th, 2017

Posted a day early for the whole week!!

My hope is to encourage attendance the whole week because maybe you’ll see the wisdom of the design?! Maybe, wisdom?! HA!

This week, we’ve got a Double Under workshop followed by a nice tight little triplet using the medicine ball, a Max 3 on the Sumo Deadlift (not high pull) with some extra bits in there for posterior chain development, a bar muscle up workshop and another workout using the jump rope and the med ball again! Thursday has a max triple on the push press followed by upper body accessories, an overhead squat clinic on Friday (you know who you are) followed by power snatch work, smart, and then Saturday has major pull-up work. I can’t think of a smart day to miss any session! You guys are doing awesome, keep it up!