Run til that! 

Posted: August 2, 2016 in Uncategorized

Back squats

4×2 @90%
Wod

Clean ladder

Every min on the min

20 du

1 clean 

165/66 – 255
Run that ladder baby! It’s alway a lot of fun to do a strength wod like this to show off all that hard work you’ve it in lifting. Remember your technique, stay within yourself and dang it, you’ll probably pr!

Apollo

New class! 

Posted: July 27, 2016 in Uncategorized

I’m excited to announce we will be adding a new class at Tulalip bay crossfit! We are adding power yoga on Sunday’s starting August 7th. This class will be lead by Mytyl Corallo Hernandez who has extensive background in coaching power yoga with 2 yearsexperience including spark in marysville. She also has her 200hr certification. If you never have, check this out! Great addition to your crossfit strength and conditioning. This will be open to MEMBERS and NON MEMBERS . If interested in this class feel free to contact me. 

Members – $20

Non members – $39.99

21-15-9-6-3

Thrusters 

Bar facing burpees
That’s a lil too close to tre open wod for my liking…. Ugh gotta do it tho

Apollo 

Pyramid chipper 

Posted: July 27, 2016 in Uncategorized

Strength

Emom 8 

Clean

Wod

For time:

200m run 

50 du

250m row

50 du

.4 bike

50 du

250m row

50 du

200m run

Go Litsa!!!

Posted: July 14, 2016 in Uncategorized

Games master event 1

“California club”

For time

8 dl 335/225

40 ghdsu

80 du

4 rope climbs 

80 wallballs

4 rope climbs 

80 du 

40 ghdsu

8 dl 

I think Dave might have copied an old Saturday wod from me lol. Looks like a good one! Now that you all have a time you can compare it those other badass athletes. be sure to tune in to watch Litsa crush the games next Tuesday!!! I can’t wait 

Also PR week continues for the lifters. Gotta love clean and jerks! 

Apollo

Team wod 

Posted: July 14, 2016 in Uncategorized

Teams of two complete

200m farmer carry (each)

100 push ups

100 goblet squats 

100 burpees 

100 cal row (while partner holds plank)
Nothin to it just one athlete working at a time to get it done! 

Apollo 

Hard sprints 

Posted: July 14, 2016 in Uncategorized

Strength 

Build to a heavy clean x2

Wod

4 rounds 

6 hang clean 165/115

12 box jumps 24/20

18 ttb 

Rest 1 min
Interval work is fun and can really help the intensity of a slightly longer wod. Go hard and ear that rest. Also this is the beginning of PR week for the lifting class. Pr’s all around! 

Apollo