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

Monday and Barbells For Boobs

Good Monday Morning.  A couple announcements.  First great job to everyone last week.  We had a ton of PR’s Second we are having our annual Barbell For Boobs Fund Raiser.  We look forward to seeing you all there.

Barbells For Boobs October 22nd In Arlington, WA

Barbells For Boobs October 22nd In Arlington, WA

Back Squat

Metcon

10 Minute AMRAP

10 Toes to Bar

10 KB Swing 24/16

10 Wall Ball Shots 20/12

3810 166th Pl. N.E. #106 Arlington, WA

 

Barbell For Boobs Arlington Marysville Crossfit Smokey Point

Wednesday, half way through the week!

 

3810 166th PL. N.E. #106 Arlington, WA

3810 166th PL. N.E. #106
Arlington, WA

Strength
Take 15 minutes to build to today’s “heavy-ish” Power Clean

and then…

Workout
Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters

Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Friday At Last. Some Bench & Rowing

Well we made it to the end of another week.  It has been a rough one for a lot of you.  Looking forward to getting back to the norm next week what ever that is.  We are going to kick the weekend of with some  Bench Press and Rowing.

CrossFit Orenda In Arlington,WA

CrossFit Orenda In Arlington,WA

Weightlifting
Bench Press (3X8)
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2- 3 minutes
Metcon
Metcon (4 Rounds for reps)
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps
3810 166th Pl. N.E. #106 Arlington, WA

Arlington, Wa CrossFit Marysville Smokey Point CrossFit Kids

BARBELLS FOR BOOBS OCTOBER 22ND

Barbells For Boobs October 22nd In Arlington, WA

Barbells For Boobs October 22nd In Arlington, WA

We are proud to announce that we will be holding our first annual Barbells For Boobs Fundraising Event.

Mark your calendars for October 22nd.  Event location is 3810 166th Pl. N.E. #106 Arlington, Wa

We hope to see you all there.  Make sure to invite all your friends and family.

Here is the Face Book Event Page Link  https://www.facebook.com/events/185586665183406/

Arlington,WA CrossFit SmokeyPoint Marysville

3810 166th Pl. N.E. #106 Arlington, WA

Friday Some Shoulder Work To Start The Weekend

Here is a picture of the kiddos after last nights workout.  Our Community of Adults and Kids is in full Swing.  If you have kids or know some one looking for something for their kids to do, we offer classes Tuesdays & Thursdays 5:30PM.
CrossFit Kids Arlington, WA

CrossFit Kids Arlington, WA

Well it has been a rough week on the shoulders.  Make sure to warm up well and mobilize before todays workout.
Weightlifting
Push Press (4X6)
Weightlifting
Dumbbell Walking Lunge (4X20)
Metcon (Time)
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
3810 166th Pl. N.E. #106 Arlington, WA

Monday Is Upon Us

Lift Up Autism Event

Lift Up Autism Event

We had an awesome show of support for the Autism Awareness Event in Alington, WA yesterday.  Thanks to every one that showed up.  Well it is time to get another week under way.

 

Our winners from the CrossFit Kids Program in Arlington, WA

Our winners from the CrossFit Kids Program in Arlington, WA

A long Chipper to start the week.

For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row

Arlington CrossFit Smokey Point Marysville Washington CrossFit Kids