Front Squats & Swings

Happy Wednesday

Front Squat (.  Every 3 minutes, for 18 minutes (6 sets):)
Front Squat x 3 reps @ 32X1
Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.
Metcon (3 Rounds for time)
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats
Ben Starting The Morning Off Right

Ben Starting The Morning Off Right. Solid swings Benny! 5:30AM Class in Arlington, WA 3810 166th Pl. N.E. #106

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

#Arlington #Marysville #CrossFit #CrossFitOrenda #CrossFitTeens

Feels Like Monday

Well I hope you all had a great weekend.  Although it is Wednesday it feels like a Monday.  Our Six Week Challenge Started yesterday.  It is not to late to sign up still, you have until next Tuesday.

 

Here are some pics of the past couple days.  Everyone is doing a great job keep up the good work.

Nate & Bryce getting some back squat in.

Nate & Bryce getting some back squat in.

Astalena warming up.

Astalena warming up.

 

6 Week CrossFit Challenge In Arlington, WA

Starting Soon In Smokey Point!

Morning class doing work to kick the week off here in Arlington, WA

Morning class doing work to kick the week off here in Arlington, WA

For those of you interested in CrossFit, Tuesday July 5th 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

 

 

Great Job Kiddos. Don’t Forget Camp Starts Monday

CrossFit Kids In Arlington,WA

CrossFit Kids In Arlington,WA

Exten Demonstrating Excellent Tuck Jumps At CrossFit Kids In Smokey Point

Exten Demonstrating Excellent Tuck Jumps At CrossFit Kids In Smokey Point

Kids
Warm up:

4 Station Relay

Skill work:

Hand release Push ups

WOD:

AMRAP in a given amount of time

7 Push ups

7 KB Swings

7 Tuck jumps

Great work Kiddos.  Remember once again camp is on Monday. Sign up on line at www.crossfitorenda.com click on wodify logo and select summer camp from membership options, or you can call 425-876-9904, or just shop up. 3810 166th Pl. N.E. #106 Arlington, WA

Friday At Last, Time To Get A Squat Record

We have all Been There During A WOD Take In Arlington, WA Smokey Point

We have all Been There During A WOD Take In Arlington, WA Smokey Point

Weightlifting
Back Squat (5@65% 4@75% 3@85% 2@90% 1@95% 1@101+% 1@105+%)
Rest 2-3 minutes between sets
Metcon (Time)
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar
Sara Getting Some Front Squats In At CrossFit Orenda Smokey Point

Sara Getting Some Front Squats In At CrossFit Orenda Smokey Point

See you all at Class Today.  Lets Get Some Work In Before The Weekend.

#smokeypoint #Marysville #CrossFitOrenda #CrossFit #SportsTraining #GroupClass

Half Way Through The Week

Some Kettlebell swings and Luges today in Arlington,WA

Some Kettlebell swings and Luges today in Arlington,WA

STRENGTH
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

Happy Monday, Some Complexes To Start The Week

Morning class doing work to kick the week off here in Arlington, WA

Morning class doing work to kick the week off here in Arlington, WA

We made it to another week.  Great job last week everyone.  As you all have noticed the gym is getting very busy.  I have put some House Keeping stuff up on the board.  Make sure to have a look.  Also we will be ordering summer shirts so get your order in.  Our summer camp is starting next week so make sure to get the kids signed up as well.  See you all soon.

Warm-up
Row 200M
10 Pull Ups
10 Push Ups
10 Sit Ups
3 X Through
Weightlifting
Halting Clean Deadlift + Clean Pull + Power Clean + Clean (Every two minutes, for 20 minutes (10 sets) of:)
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
Metcon (2 Rounds for time)
Two sets for times of:
Row 500 Meters
Rest 5 minutes

Starting the weekend with some squats

Ben Starting The Morning Off Right

Ben Starting The Morning Off Right

Great Squat Form Robb

Great Squat Form Robb.

Well we made it through another week.  Great job everybody.  Hope you all have something active planned for the weekend.  Kicking the day off with some squats.
Weightlifting
Back Squat (5@65% 4@75% 3@85% 2@90% 1@95% 2@95%)
Rest 2 minutes between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (32/24 kg)

CrossFit Kids Over The Weekend. Happy Monday Kiddos!

Big Thanks for all the support over the weekend at the Marysville Strawberry Festival Kids day.

CrossFit Kids helping set up

CrossFit Kids helping set up

Strawberry Festival Kids Day

Strawberry Festival Kids Day

Kids
Warm up:

3 Rounds

2 Cartwheels -> 15m Lunge walk -> 15m Roving plank -> 15m Broad jump

Skill work:

Plank to Wall Walk up

WOD:

“Mini Mary” – AMRAP in a given amount of time of

5 Stink Bugs

10 Single leg squats (5 each)

5 Pull ups

 

Marysville Strawberry Festival Kids Day

We had another event this weekend in the community.  It was a huge success.  It is always so much fun to get out there in the community and make an impact.  We are always looking for ways to give back.  Thanks to tall the volunteers and everyone that showed up to support us.  Here is a couple pictures.13434741_1093113827415143_9024196648743758902_n

Strawberry Festival Kids Day

Strawberry Festival Kids Day

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IT IS MONDAY ONCE AGAIN! SOME SHOULDERS TO KICK THE WEEK OFF ONCE AGAIN!

Strict Overhead Press x 6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

METCON:

Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell
Choose a load that will challenge you!