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

Lift UP Autism September 10th 2016 In Arlington, WA

We will be hosting a fundraising competition  on 9/10/2016 To raise awareness for Autism.

The event detail are on the website to the left or you can click on this link.  We hope to see you all there for this great cause.  The workout can be modified so that everyone can participate.

http://crossfitorenda-liftupautism.eventbrite.com

http://crossfitorenda-liftupautism.eventbrite.com

http://crossfitorenda-liftupautism.eventbrite.com

Middle of the week. Time to Dead Lift

Hope you are staying cool this week.  We are having some record weather.  Make sure to stay hydrated.

Some Bare Foot Dead Lifting At CrossFit Orenda In Arlington,WA

Some Bare Foot Dead Lifting At CrossFit Orenda In Arlington,WA

Weightlifting
Deadlift (5@80% 3@85% 1@90% 5@85% 3@90% 1@1RM)
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
Metcon (Time)
Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run)
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

Feeling Good On A Monday

We were at a local basketball completion this weekend.  It was great to connect with so many people.  Well it is time to get another week started.

Some photos from the 3On3X in Arlington, WA

Some photos from the 3On3X in Arlington, WA

Some photos from the 3On3X in Arlington, WA

Some photos from the 3On3X in Arlington, WA

Weightlifting
Hang Clean + Power Clean + Clean (Every 2 minutes, for 24 minutes
Metcon
Metcon (3 Rounds for reps)
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 175/115 lbs)

 

Some Cardio To Kick The Weekend Off

Another great week. We will end it with some Tabata Intervals. Hope everyone has a nice active weekend planned.

Wall Balls For Days Boys Doing Wall Balls At CrossFit Orenda In Arlington, WA

Wall Balls For Days
Boys Doing Wall Balls At CrossFit Orenda In Arlington, WA

Metcon (3 Rounds for reps)
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds or Rocks*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Six Week CrossFit Challenge In Arlington, Washington

2016 annual open house in Arlington,WA

2016 annual open house in Arlington,WA

For those of you interested in CrossFit, Tuesday August 23rd we begin another one of our 6 Week Challenges! The class is designed for anyone and everyone interested in seeing what CrossFit is all about no matter what your abilities are. Over the course of 6 weeks we will teach CrossFit’s core movements and concepts, prescribe a basic nutrition plan and show that coming to the gym can be fun and exciting. Class meets Tuesday’s and Thursday’s at 6AM & 6PM, and Saturday mornings at 7AM . We will also be introducing a womens only class at 9am & 12Pm Class size is limited, so sign up soon. Feel free to call, email or stop on in with any questions about the challenge!

3810 166th Pl. N.E. #106 Arlington, Wa 98223

CrossFit Marysville Arlington CrossFitOrenda

Almost There. Some Bench Press Today!

Almost at the end of the week. Today we are focusing on some bench.  Don’t forget we will be at the 3×3 tournament this weekend.  Stop by the booth and say hi.

The boys at crosfit orenda in Arlington,wa

The boys at crosfit orenda in Arlington,WA

Weightlifting
Bench Press (5 Sets Of Bench Press x 5 reps @ 20X1)
Rest 2 minutes between sets and use that time to work mobility and prepare for metcon
Metcon (Time)
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders