Calendar Thursday October 30, 2014

October 2014
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Curious about CrossFit? Come in for a free class.
Questions? Call us at (360) 989-7765.

Today's Class Schedule

  • 5:30am
  • 7am
  • 9:00am
  • 10:00am
  • 3:30pm
  • 4:30pm
  • 5:30pm
  • 6:30pm (+101, Weightlifting)
  • Sign Up »

Workout of the Day

1) Deadlift 5-5-5-5-5
Complete each set as five single repetitions. In other words, reset at the bottom for each lift, do not touch and go.

2) 3 rounds not for time:
10 ring dips
2 rope climbs
10 HSPU
10 GHD sit-ups, weighted sit-ups, or toes to bar

musclesformarysville

Muscles for Marysville benefit workout is happening this Saturday at our friends and neighbors to the north, CrossFit Marysville. Every penny raised will go directly to the families affected by the recent tragedy in their community.

Since we know that not everyone from Vancouver and Portland will be able to make the trip, we will be hosting the event here this Saturday at the same time, 1:00 PM. The workout is scalable to all levels, beginner or advanced, so everyone is welcome to participate. A suggested donation of $20 can be made here:

http://www.crossfitmarysville.com/index.php/muscles-for-marysville

The tribute workout is:

“Pilchuck”
6 rounds for time:
10 Front Squats
24 KB swings
14 burpee box jump overs

6- the number of victims from the shooting
10-24-14 the day of the shooting

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