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

Open House Was A Big Hit

The annual open house was a big hit again this year. So thankful for all of you that attended!

2016 annual open house in Arlington,WA

2016 annual open house in Arlington,WA

Open House & BBQ In Arlington, WA

Has been a very busy week in the gym. Great job to everyone making it in.  Couple things.  Summer Camp is ending in a week and the T Shirts for camp are in.  Don’t Forget This Saturday August 6th is our Annual open house.  This is a time to find out what CrossFit is all about, Bring your friends, hang out and have some food and a good time.  We will see you all there.

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 (No Measure)
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
Metcon (Time)
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

 

A Mid Week Burner

Hope your all having a great week.  Some Heavy Deadlifts and a nasty Metcon.

Morning Class Getting After It In Arlington, WA

Morning Class Getting After It In Arlington, WA

Morning Class Getting After It In Arlington, WA

Morning Class Getting After It , Dave Waiting to start in Arlington, WA

Strength:
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
Metcon (Time)
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

CrossFit Games In The Books

Some new members

Some new members

One of our newest members

One of our newest members

A little late post this week.  Was an awesome weekend at the games.  Hope you got the time to check them out.

A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C.
Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower

#Arlington #CrossFit #Marysville #CrossFitOrenda

Almost at that halfway point

 

Well another week is half way over.  Today is a long one. Stay the course and keep moving.

Getting after it as usual.

Getting after it as usual.

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters

5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)

Run 400 Meters

#CrossFitGames #Arlington #CrossFitOrenda