The D

Posted: November 15, 2016 in Uncategorized

4 rounds for time 

20 ohwl 45/25

10 plate burpees 

400m run w/plate 

120 du buy out

For diabetes awareness day! Gotta love this wod!


Buy in, buy out 

Posted: October 26, 2016 in Uncategorized

For time 

50 sit up buy in then…

2 rounds 

20 push jerks 135/95

20 sdhp

50 sit up buy out 


4×4 push press @70-75%



Kb box step up 55/35

Burpee box jump 24/20

One person begins with the 10 step ups while holding two kettle bells then the other partner goes. After that partner one begins the 10 burpee box jumps while partner two rests then switches. Perform this in the same fashion until you each do 1 step up and 1 burpee! Fun times ;) 

Run til that! 

Posted: August 2, 2016 in Uncategorized

Back squats

4×2 @90%

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!


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



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


Pyramid chipper 

Posted: July 27, 2016 in Uncategorized


Emom 8 



For time:

200m run 

50 du

250m row

50 du

.4 bike

50 du

250m row

50 du

200m run