Archive for May, 2012

Team wod

Posted: May 31, 2012 in WODs

Teams of 2
20 minute amrap
10 sdhp 55/35
20 jumping lunges
200m run

Today was a little bit of a sneak attack we had in store for you. A very unassuming wod on the board but before your done with round one your already feeling the burn. The transition from jumping lunges to running is what did it to most, it was awesome watching people try to pick their feet up! Nice job guys

On a side note our elements class is coming up next Tuesday so if you know anyone who has been looking in from the outside this is the best way for a newbi to start. Send them my way and I’ll take care of them 😉



Mad shoulders

Posted: May 30, 2012 in WODs

5 rounds for time
25 push press 75/45
15 burpees

Hard and fast baby, hard and fast! Great chance today to show of that motor you’ve all built since you watched regionals 😉 and it was awesome to watch you all apply things you have learned and saw put to play at regionals in the gym today! I’m very happy with the form I saw today keep it up guys. Drinks lots of water, eat healthy, stretch and lets do it all tomorrow!



Posted: May 30, 2012 in WODs

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
If you have a weight vest wear it!

Today was a day to honor our fallen by complete a workout named after lt. Michael Murphy. Murph is a nasty one but put your head down and grind it out just like murph would of! Partition the reps as you please just get them all done as fast as possible! Great Job guys


Run, pull ups and burpees

Posted: May 24, 2012 in WODs

For time:
800m run
30 pull ups
10 burpees
20 pull ups
20 burpees
10 pull ups
10 burpees

Oh the rain is back so that must mean its time to run! Dunno how it happens but it seems like we run a lot on the rainy days and we are inside on the sunny days! I swear guys I don’t do it on purpose, but it don’t stop us anyways. We are ready for anything and everything. Nice job today fighting through the mix I mono-structural and gymnastic movements! I love this stuff.

Last reminder we are on a different schedule starting Thursday through Monday. Tomorrow we will only be running our 5:30 am class and noon, Friday and Saturday closed and Monday (holiday) noon and 4pm. Thanks guys!


Barbell & barbell

Posted: May 23, 2012 in WODs

Hang snatch 95/65
Sumo deadlift high pull

Today we put in work with the barbell! It was a workout where it is super important to fire those hips and use a strong jump. Everyone did awesome and it was fun!!!

As many of you know the NorthWest CrossFit Regionals are this weekend and both Apollo and I are competing as individuals! We hope to see you down at the puyallup fair grounds to watch!!! Hours for this week and holiday Monday will be
Thursday 530am & noon
Friday- closed
Sat- closed
Monday- noon and 4pm


Chipper for rounds

Posted: May 22, 2012 in WODs

3 rounds for time
50 double unders
40 sit ups
30 medball cleans
20 pull ups
10 push ups

What better way to start o the week with a grinder like this! This one forced us to focus on a pace instead of sprinting out of the gate to try and blast the time out of the water. If this was your stay aft then most likely your time was was slow as you broke down over time. Learn from this and apply it to the next one. Everyday we push out limits and learn something new about ourselves. For instance something as simple ad running a 400 in warm up, hard at first but if you try a little harder everyday it will become easy. Nice job on that Edith!

If you all are noticing some changes going on at tbcf you are right! Had a lumber package dropped off and pull up rig delivered! Construction on the new space to start Wednesday! Stay tuned.

Also reminder that we will be closed Thursday after noon and all of Friday and Saturday due to the northwest regionals Roselle and I are competing in to see who’s the fittest in the northwest! If you aren’t busy come on down and support.



THE team wod

Posted: May 19, 2012 in WODs

In teams of two complete the following for time:
50 thrusters 115/75
Run 400m with bar
50 sit ups each
Run 400m with bar
25 push ups each
Run 400 with bar
25 pull ups
*bar can not tough ground on thrusters or on run, 10 burpee penalty each every time
*you are only allowed to rest in the plank position. Any time you come off the bar or rest in a different position 5 burpee penalty.

Today was THE team wod of the year! It was an awesome one…..50 thrusters split between two partners while passing it back and forth to keep it off the ground, running with both partners holding a loaded bar and doing push ups on the bar and keeping it from rolling! Today had everything we’ve never done before. Makes me want to program it again so everyone gets the chance to try it. For now pictures will have to tell ya 1000 words….