Monday Monday Monday

Happy Monday.  With some new changes in the gym I would like to thank all of you for having patience and being open to the process.  There are some exciting things coming our way as a community.  We have removed some of the obstacles to get us there.  Well with that being said great job on the open as a community.  Here is what we have going on today.


CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223


Snatch Complex


Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.