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!

What A Great Weekend

We had an amazing weekend at a local community event.  It was good to see all of you out there.  We will be at another event this weekend for the Strawberry Festival Kids Day.  We look forward to seeing you all again this weekend. Here are some pics of what we had going on this weekend.

kids enjoying the event

kids enjoying the event

Fun in the water at the event last saturday

Fun in the water at the event last saturday

CrossFit Kids helping set up

CrossFit Kids helping set up.

A little Friday Fun

Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)

#Arlington CrossFitOrneda #Washington #CrossFitKids

Short Week & Some Shoulder Work

First let me start by saying how proud I am of everyone that put in some serious work yesterday.  Our community is amazing.  So thanks for all the hard work athletes.

Murph On Memorial Day

Murph On Memorial Day In Arlington,Wa

So on to the week, Getting those shoulders stronger!

Carmen & Noah Kicking Off The Short Week Doing Some Seated Shoulder Presses.

Carmen & Noah Kicking Off The Short Week Doing Some Seated Shoulder Presses.

Weightlifting
Seated Shoulder Press (Every 3 minutes, for 15 minutes (5 sets): x 8 reps)
Use the time between sets to stretch calves and hip flexors.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

Memorial Day Workout In Arlington,Wa

It is that time of year again where we remember our fallen Veterans.  Everyone is welcome.  We will open the gym at 8:30am  See you all here.  #Arlington #CrossFit #memorialday #crossfitorenda

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Memorial Day

Memorial Day

CrossFit Games West Regionals

Industrious Taking 8th Place at the West Regionals CrossFit Competition. Big Shout Out to Drew & Andrew

Industrious Taking 8th Place at the West Regionals CrossFit Competition. Big Shout Out to Drew & Andrew

What an exciting week watching the Atlantic and West Region of the CrossFit Games.  A big shout out to Drew and Andrew. Congrats on your 8th place finish with Team Industrious.

A little bit of shoulders Today.  Focus on Form and add load as you go.

Kory demonstrating solid form.

Kory demonstrating solid form.

Weightlifting

Split Jerk (Every 2 Min for 10 Min 5 sets X 1)

Keep all five sets between 75-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

CrossFit Kids What a Silly Bunch

CrossFit Kids In Arlington, WA Always a Fun Time

CrossFit Kids In Arlington, WA Always a Fun Time!

Teens
Warm Up:

Medicine Ball Warm Up

Skill:

Medicine Ball Clean

Workout:

150 Medicine Ball Cleans for time: at the top of every minute complete 3 Box Jumps

*not including the first minute*

Skill:

Handstand Skills and Drills

#crossfitkids #crossfitteens #Arlington,wa

Some Front Squats & Much More

We are at the half way point of the week.  Time to push through.  We will see you all in class today.
Cameron Sjolund getting some work in before school.

Cameron Sjolund getting some work in before school.

Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Some Medicine Ball Running

Jack and Jordan getting some running in

Jack and Jordan getting some running in

Some Cleans To Get Your Tuesday Going
For Time:
21-15-9
Full Cleans
Toes to Bar
* Run 200M With Med Ball Between Rounds

Arlington, WA CrossFit Kids Come Hang Out With Us

Telling me how this is going to go. Arlington, WA CrossFit Kids

3 Rounds For Time

Run 200m

15 Wall Balls

15 Box Jumps

 

CrossFit Kids Arlington

CrossFit Kids Arlington Tuesday

So Much Running Today

So Much Running Today

Workout Of The Day

Run 500m

21-15-9

Hang Squat Cleans

Box Jumps

Run 500m

Game: Beach Ball Volley Ball

#CrossFit Kids #Arlington

CrossFit Kids Arlington CrossFit Kids CrossFit