Three Days Till Christmas

We are getting closer.  It has been a busy week in the gym.  It is always fun this time of year to see all the old faces back in the gym.  Good To have everyone home.

So here is what we have going on today.

Metcon
Metcon (Time)
Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

The Gang Back at it for the holidays.
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA

CrossFit Arlington Marysville CrossFitOrenda

3810 166th Pl. N.E. #106

Arlington, WA 98223

MERRY CHRISTMAS FROM CROSSFIT ORENDA IN ARLINGTON, WA

 

Holiday Hours Will Be Normal Schedule:

Friday 5:30Am, 7Am, 8Am, 9Am, 3Pm, 4Pm, 5Pm,

Saturday 7:30am & 8:30am

HOPE TO SEE YOU ALL IN CLASS.  ON SATURDAY WE WILL BE DOING OUR OWN VERSION OF THE TWELEVE DAYS OF CHRISTMAS.

Happy Friday Here We Go

We made it through another week.  Lets get this done today.

The boys at crosfit orenda in Arlington,wa

Weightlifting
Walking Lunge (20X5)
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
Weightlifting
Dumbell Floor Press (8X3)
Every 3 minutes, for 9 minutes (3 sets):
Dumbbell Floor Press x 6-8 reps
Metcon
Metcon (Time)
For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)

Almost Friday

Some Thursday Fun.
3810 166th Pl. N.E. #106
Arlington, WA 98223

Weightlifting
Split Jerk (3X8)
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.
Metcon (AMRAP – Reps)
For max reps/calories:
90 seconds of Rowing
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

Cindy Time To Test!

Tuesday is here.  It is time to test your Cindy!

Cindy Time
CrossFit Orenda
3810 166th Pl. N.E.
Arlington, WA 98223

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Happy Monday

Hope you all had a great weekend.  The standards for our competition got released so here is a look.

Movement Standards For Rep Your Gym 2/18/2017
3810 166th Pl. N.E. Arlington, WA 98223

Movement Standards For Rep Your Gym 2/18/2017
3810 166th Pl. N.E. Arlington, WA 98223

 

Here is what we are up to today!

Metcon
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 2 Bar Muscle Ups.
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

 

Competition Time! Rep Your Gym!

We are pleased to announce our first competition.  It will be Saturday  February 18th 2017! This will be a same sex teams competition.  We will have three divisions of RX, Masters, & Scaled.  We will also be adding a kids workout as well.  Look forward to seeing you all there.

https://www.breezescoring.com/RepYourGym2017

 

Rep Your Gym Competition 2/18/2017 3810 166th Pl. N.E. #106 Arlington, WA 98223

Rep Your Gym Competition
2/18/2017
3810 166th Pl. N.E. #106
Arlington, WA 98223

 

 

CrossFit Marysville Rep Your Gym CrossFit Kids 3810 166th Pl. N.E. Arlington,WA 98223

Friday At Last

Well Friday Is Upon Us. Going out with a bang.  This one will be challenging.

Arlington, WA CrossFit Liftoff This Satruday

Arlington, WA CrossFit Liftoff This Satruday

Don’t Forget that we will be having the CrossFit Lift Off  This Saturday as well.

Some photos from the 3On3X in Arlington, WA

Some photos from the 3On3X in Arlington, WA

Warm-up
10 Goblet Squats
10 KB Dead Lifts
10 KB Swings
10 KB Sit Ups
Weightlifting
Front Squat (Take 20 minutes to build to a new 1-RM Front Squat)
Metcon (AMRAP – Rounds and Reps)
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell
*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!
Arlington, Wa 3810 166th Pl. N.E. #106

 

Happy Halloween

Good Monday Morning.  Here we are at the beginning of another week.  Hope you all had a great and active weekend.  Lets all be safe out there tonight taking the kiddos out to Trick or Treat!

3810 166th Pl. N.E.  Arlington, WA 98223

3810 166th Pl. N.E.
Arlington, WA 98223

Time for some Wall Balls Today. Quick and Effective Is The Theme Today.

Warm-up
10 Wall Balls
10 Ring Dips
10 Push Ups
10 Sit Ups
3 X Through
Weightlifting
Push Press (4X5)
Gymnastics
Pull-ups (4X5 Supinated Grip)
Metcon (Time)
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips
 3810 166th Pl. N.E.  Arlington, WA 98223


3810 166th Pl. N.E.
Arlington, WA 98223

Elements November 1st

Elements Starts November 1st!

In Arlington,WA

Come Join Our Family 3810 166th Pl. N.E. #106 Arlington Wa

Come Join Our Family
3810 166th Pl. N.E. #106
Arlington Wa

Next Elements Class begins TUESDAY, NOVEMBER 1st  @ 6:00pm

Click Here to reserve your spot in our next fundamentals course

Do you want to be healthy and happy?  If so, we want to help.

At CrossFit Orenda, our main focus is dedicated and geared towards creating a fun environment where people can learn about CrossFit, make new friends and family, while getting healthier in the process.  We believe in surrounding yourself with people that reflect who you want to be and how you want to feel.

For those who are interested in taking our Elements course, we invite you to join us the BEGINNING of

 

every MONTH at 6:00pm to try out your first class.  NO CHARGE, so leave your wallets at home.  If you have fun and enjoy yourself we would like to invite you back for a second class on Thursday at the same time.  If you’re still interested in continuing for the rest of the month, then we are happy to get you set up after class.

CrossFit for us is about friends, family and camaraderie between athletes, and a healthy lifestyle.  Not about the money.  And although we do understand that if we don’t charge we can’t keep our lights on, it is not our focus.

AND of course, if your friend is also interested in getting back into shape, drag them with you!

Click here to view our class schedule