033110 WOD

Warm Up:
15 Push Ups
15 Overhead squats
15 Kb Swings
3rds

WOD:The King's Tabata (This was Arv's WOD a couple of months ago. He'll be back on Monday to terrorize all of us with his killer WOD's. He also mentioned that he stuck to the strict Paleo diet while he was on vacation)

20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

3,2,1 GO!!!

033110 WOD

Warm Up:
15 Push Ups
15 Overhead squats
15 Kb Swings
3rds

WOD:The King's Tabata (This was Arv's WOD a couple of months ago. He'll be back on Monday to terrorize all of us with his killer WOD's. He also mentioned that he stuck to the strict Paleo diet while he was on vacation)

20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

3,2,1 GO!!!

033110 WOD

Warm Up:
15 Push Ups
15 Overhead squats
15 Kb Swings
3rds

WOD:The King's Tabata (This was Arv's WOD a couple of months ago. He'll be back on Monday to terrorize all of us with his killer WOD's. He also mentioned that he stuck to the strict Paleo diet while he was on vacation)

20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

3,2,1 GO!!!

033110 WOD

Warm Up:
15 Push Ups
15 Overhead squats
15 Kb Swings
3rds

WOD:The King's Tabata (This was Arv's WOD a couple of months ago. He'll be back on Monday to terrorize all of us with his killer WOD's. He also mentioned that he stuck to the strict Paleo diet while he was on vacation)

20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

3,2,1 GO!!!

UpCountry CrossFit Maui in the house

Coach Kaye Whitney, owner of http://crossfitupcountrymaui.com/ visited KING CrossFit and joined us for Annie on Monday. If you're ever vacationing in Maui, please stop by and give her a visit.

UpCountry CrossFit Maui in the house

Coach Kaye Whitney, owner of http://crossfitupcountrymaui.com/ visited KING CrossFit and joined us for Annie on Monday. If you're ever vacationing in Maui, please stop by and give her a visit.

UpCountry CrossFit Maui in the house

Coach Kaye Whitney, owner of http://crossfitupcountrymaui.com/ visited KING CrossFit and joined us for Annie on Monday. If you're ever vacationing in Maui, please stop by and give her a visit.

UpCountry CrossFit Maui in the house

Coach Kaye Whitney, owner of http://crossfitupcountrymaui.com/ visited KING CrossFit and joined us for Annie on Monday. If you're ever vacationing in Maui, please stop by and give her a visit.

03-30-2010 WOD Results

51 athletes came through KING CrossFit and completed today's WOD. Great job everybody! Loved the energy at the BOX. Want to make a special mention of some names of our newer athletes. We want to welcome: Eli, Ann, Melissa, Mike, Amanda, Christine, Joe, Cannon, Jarrett, Aaron and David. Please introduce yourselves and give them that KING CrossFit community WELCOME.
And to our more seasoned athletes, THANK YOU! YOU guys make the KING CF community/family! We appreciate all your efforts and best of all we appreciate your friendship!
Let's keep it up! As Coach Arv would say........3, 2, 1, GO!!!!!!!!

03-30-2010 WOD Results

51 athletes came through KING CrossFit and completed today's WOD. Great job everybody! Loved the energy at the BOX. Want to make a special mention of some names of our newer athletes. We want to welcome: Eli, Ann, Melissa, Mike, Amanda, Christine, Joe, Cannon, Jarrett, Aaron and David. Please introduce yourselves and give them that KING CrossFit community WELCOME.
And to our more seasoned athletes, THANK YOU! YOU guys make the KING CF community/family! We appreciate all your efforts and best of all we appreciate your friendship!
Let's keep it up! As Coach Arv would say........3, 2, 1, GO!!!!!!!!

03-30-2010 WOD Results

51 athletes came through KING CrossFit and completed today's WOD. Great job everybody! Loved the energy at the BOX. Want to make a special mention of some names of our newer athletes. We want to welcome: Eli, Ann, Melissa, Mike, Amanda, Christine, Joe, Cannon, Jarrett, Aaron and David. Please introduce yourselves and give them that KING CrossFit community WELCOME.
And to our more seasoned athletes, THANK YOU! YOU guys make the KING CF community/family! We appreciate all your efforts and best of all we appreciate your friendship!
Let's keep it up! As Coach Arv would say........3, 2, 1, GO!!!!!!!!

03-30-2010 WOD Results

51 athletes came through KING CrossFit and completed today's WOD. Great job everybody! Loved the energy at the BOX. Want to make a special mention of some names of our newer athletes. We want to welcome: Eli, Ann, Melissa, Mike, Amanda, Christine, Joe, Cannon, Jarrett, Aaron and David. Please introduce yourselves and give them that KING CrossFit community WELCOME.
And to our more seasoned athletes, THANK YOU! YOU guys make the KING CF community/family! We appreciate all your efforts and best of all we appreciate your friendship!
Let's keep it up! As Coach Arv would say........3, 2, 1, GO!!!!!!!!

Tuesday Pics

Tuesday Pics

Tuesday Pics

Tuesday Pics

Tuesday

Warm Up
500m row
2 Rounds of:
25 sit ups
25 side-to-side

WOD
5 Rounds of:
*5 clean and jerk (135#, 85#)
10 burpees
15 pull ups

for the clean and jerk, ok to substitute with snatch, just get weight overhead with any lift.

Tuesday

Warm Up
500m row
2 Rounds of:
25 sit ups
25 side-to-side

WOD
5 Rounds of:
*5 clean and jerk (135#, 85#)
10 burpees
15 pull ups

for the clean and jerk, ok to substitute with snatch, just get weight overhead with any lift.

Tuesday

Warm Up
500m row
2 Rounds of:
25 sit ups
25 side-to-side

WOD
5 Rounds of:
*5 clean and jerk (135#, 85#)
10 burpees
15 pull ups

for the clean and jerk, ok to substitute with snatch, just get weight overhead with any lift.

Tuesday

Warm Up
500m row
2 Rounds of:
25 sit ups
25 side-to-side

WOD
5 Rounds of:
*5 clean and jerk (135#, 85#)
10 burpees
15 pull ups

for the clean and jerk, ok to substitute with snatch, just get weight overhead with any lift.

Deadlift Results

Ron P with a new PR of 429lbs
Anthony Barney with a new PR of 415lbs
Sherriden with a new PR of 405lbs
Brant with a new PR of 385lbs
Tiffany with a new PR of 250lbs
Mike Owens pulled 405lbs
Duy pulled 365lbs. Not quite a PR, but inching closer to 3x his bodyweight!
Allen pulled a hamstring & Glen pulled a groin. And what the heck happened to Damian!
I know we had some more PR's (Roze, Melyssa, Uncle Pete, Joe A. & Jess...). If so, please post in the comments section below.

BTW, forgot to mention. Mark K didn't PR on his deadlift but did want to mention that he killed "Annie" with a time of 5:53 with a 20lbs weight vest and five minutes later he did 155 consecutive double-unders. Wow!

Deadlift Results

Ron P with a new PR of 429lbs
Anthony Barney with a new PR of 415lbs
Sherriden with a new PR of 405lbs
Brant with a new PR of 385lbs
Tiffany with a new PR of 250lbs
Mike Owens pulled 405lbs
Duy pulled 365lbs. Not quite a PR, but inching closer to 3x his bodyweight!
Allen pulled a hamstring & Glen pulled a groin. And what the heck happened to Damian!
I know we had some more PR's (Roze, Melyssa, Uncle Pete, Joe A. & Jess...). If so, please post in the comments section below.

BTW, forgot to mention. Mark K didn't PR on his deadlift but did want to mention that he killed "Annie" with a time of 5:53 with a 20lbs weight vest and five minutes later he did 155 consecutive double-unders. Wow!

Deadlift Results

Ron P with a new PR of 429lbs
Anthony Barney with a new PR of 415lbs
Sherriden with a new PR of 405lbs
Brant with a new PR of 385lbs
Tiffany with a new PR of 250lbs
Mike Owens pulled 405lbs
Duy pulled 365lbs. Not quite a PR, but inching closer to 3x his bodyweight!
Allen pulled a hamstring & Glen pulled a groin. And what the heck happened to Damian!
I know we had some more PR's (Roze, Melyssa, Uncle Pete, Joe A. & Jess...). If so, please post in the comments section below.

BTW, forgot to mention. Mark K didn't PR on his deadlift but did want to mention that he killed "Annie" with a time of 5:53 with a 20lbs weight vest and five minutes later he did 155 consecutive double-unders. Wow!

Deadlift Results

Ron P with a new PR of 429lbs
Anthony Barney with a new PR of 415lbs
Sherriden with a new PR of 405lbs
Brant with a new PR of 385lbs
Tiffany with a new PR of 250lbs
Mike Owens pulled 405lbs
Duy pulled 365lbs. Not quite a PR, but inching closer to 3x his bodyweight!
Allen pulled a hamstring & Glen pulled a groin. And what the heck happened to Damian!
I know we had some more PR's (Roze, Melyssa, Uncle Pete, Joe A. & Jess...). If so, please post in the comments section below.

BTW, forgot to mention. Mark K didn't PR on his deadlift but did want to mention that he killed "Annie" with a time of 5:53 with a 20lbs weight vest and five minutes later he did 155 consecutive double-unders. Wow!

Suprise Visitor!

Kettlebell expert, Jeff Martone stopped by the box to hang out with us during our 7pm WOD. Very funny and down-to-earth guy. Can't wait for him to do a Kettlebell Cert at the box.

Suprise Visitor!

Kettlebell expert, Jeff Martone stopped by the box to hang out with us during our 7pm WOD. Very funny and down-to-earth guy. Can't wait for him to do a Kettlebell Cert at the box.

Suprise Visitor!

Kettlebell expert, Jeff Martone stopped by the box to hang out with us during our 7pm WOD. Very funny and down-to-earth guy. Can't wait for him to do a Kettlebell Cert at the box.

Suprise Visitor!

Kettlebell expert, Jeff Martone stopped by the box to hang out with us during our 7pm WOD. Very funny and down-to-earth guy. Can't wait for him to do a Kettlebell Cert at the box.

Kettlebell Certification, Bellingham, WA

That was AWESOME!

Coaches, Glen, Ron, and Allen successfully completed the Kettlebell Certification last weekend. We were fortunate enough to learn from the man himself, Jeff Martone. The whole weekend was full of great training information, that we'll be implementing at our box.

We also met a whole bunch of cool crossfitters, from other affiliates, both locally and out of state.

Thanks to Travis and Alycia HoGlin of CrossFit X, in Bellingham for hosting the cert. If any of you are up north, pay them a visit, buy a t-shirt, or two, or eleven to support our crossfit community. You can find them at: http://crossfitx.com/

The CorssFit community is going strong! It's amazing to meet people that are as equally enthusiastic as we are about our sport. There is so much more to learn, and so much more to teach. We continue to strive to absorb as much information as we can and we can't wait to share it with all of you.

Coach Glen demonstrating the "double kettlebell clean!"

The man, the myth, the legend, Jeff Martone demonstrating Human Turkish Get Up.

Check out the attached youtube clip:

Kettlebell Certification, Bellingham, WA

That was AWESOME!

Coaches, Glen, Ron, and Allen successfully completed the Kettlebell Certification last weekend. We were fortunate enough to learn from the man himself, Jeff Martone. The whole weekend was full of great training information, that we'll be implementing at our box.

We also met a whole bunch of cool crossfitters, from other affiliates, both locally and out of state.

Thanks to Travis and Alycia HoGlin of CrossFit X, in Bellingham for hosting the cert. If any of you are up north, pay them a visit, buy a t-shirt, or two, or eleven to support our crossfit community. You can find them at: http://crossfitx.com/

The CorssFit community is going strong! It's amazing to meet people that are as equally enthusiastic as we are about our sport. There is so much more to learn, and so much more to teach. We continue to strive to absorb as much information as we can and we can't wait to share it with all of you.

Coach Glen demonstrating the "double kettlebell clean!"

The man, the myth, the legend, Jeff Martone demonstrating Human Turkish Get Up.

Check out the attached youtube clip:

Kettlebell Certification, Bellingham, WA

That was AWESOME!

Coaches, Glen, Ron, and Allen successfully completed the Kettlebell Certification last weekend. We were fortunate enough to learn from the man himself, Jeff Martone. The whole weekend was full of great training information, that we'll be implementing at our box.

We also met a whole bunch of cool crossfitters, from other affiliates, both locally and out of state.

Thanks to Travis and Alycia HoGlin of CrossFit X, in Bellingham for hosting the cert. If any of you are up north, pay them a visit, buy a t-shirt, or two, or eleven to support our crossfit community. You can find them at: http://crossfitx.com/

The CorssFit community is going strong! It's amazing to meet people that are as equally enthusiastic as we are about our sport. There is so much more to learn, and so much more to teach. We continue to strive to absorb as much information as we can and we can't wait to share it with all of you.

Coach Glen demonstrating the "double kettlebell clean!"

The man, the myth, the legend, Jeff Martone demonstrating Human Turkish Get Up.

Check out the attached youtube clip:

Kettlebell Certification, Bellingham, WA

That was AWESOME!

Coaches, Glen, Ron, and Allen successfully completed the Kettlebell Certification last weekend. We were fortunate enough to learn from the man himself, Jeff Martone. The whole weekend was full of great training information, that we'll be implementing at our box.

We also met a whole bunch of cool crossfitters, from other affiliates, both locally and out of state.

Thanks to Travis and Alycia HoGlin of CrossFit X, in Bellingham for hosting the cert. If any of you are up north, pay them a visit, buy a t-shirt, or two, or eleven to support our crossfit community. You can find them at: http://crossfitx.com/

The CorssFit community is going strong! It's amazing to meet people that are as equally enthusiastic as we are about our sport. There is so much more to learn, and so much more to teach. We continue to strive to absorb as much information as we can and we can't wait to share it with all of you.

Coach Glen demonstrating the "double kettlebell clean!"

The man, the myth, the legend, Jeff Martone demonstrating Human Turkish Get Up.

Check out the attached youtube clip:

032910

Warm Up
Deadlift 5-4-3-2-1-1-1

WOD
Annie
50-40-30-20-10
Double Unders
Sit Ups

032910

Warm Up
Deadlift 5-4-3-2-1-1-1

WOD
Annie
50-40-30-20-10
Double Unders
Sit Ups

032910

Warm Up
Deadlift 5-4-3-2-1-1-1

WOD
Annie
50-40-30-20-10
Double Unders
Sit Ups

032910

Warm Up
Deadlift 5-4-3-2-1-1-1

WOD
Annie
50-40-30-20-10
Double Unders
Sit Ups

Saturday WOD

Since we are closed today, the following WOD can be done at home:

AMRAP in 15 minutes:
9 burpees
12 air-squats
15 sit-ups (roll-up a towel or t-shirt if you don't have an ab-mat)

Have a great weekend!

Saturday WOD

Since we are closed today, the following WOD can be done at home:

AMRAP in 15 minutes:
9 burpees
12 air-squats
15 sit-ups (roll-up a towel or t-shirt if you don't have an ab-mat)

Have a great weekend!

Saturday WOD

Since we are closed today, the following WOD can be done at home:

AMRAP in 15 minutes:
9 burpees
12 air-squats
15 sit-ups (roll-up a towel or t-shirt if you don't have an ab-mat)

Have a great weekend!

Saturday WOD

Since we are closed today, the following WOD can be done at home:

AMRAP in 15 minutes:
9 burpees
12 air-squats
15 sit-ups (roll-up a towel or t-shirt if you don't have an ab-mat)

Have a great weekend!

032610 WOD

Warm-up:
1000m row
15 box jumps
50 double-unders

WOD:
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Push Press (115/75)
Ring Dips

032610 WOD

Warm-up:
1000m row
15 box jumps
50 double-unders

WOD:
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Push Press (115/75)
Ring Dips

032610 WOD

Warm-up:
1000m row
15 box jumps
50 double-unders

WOD:
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Push Press (115/75)
Ring Dips

032610 WOD

Warm-up:
1000m row
15 box jumps
50 double-unders

WOD:
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Push Press (115/75)
Ring Dips

Mark K. (WOD Maui Style)

Coach Kaye Whitney in the middle (with timer). We'll be meeting Coach Kaye this weekend in Bellingham, Washington for the Kettlebell Cert!
http://crossfitupcountrymaui.com/
Here's Mark killing the WOD in CrossFit UpCountry Maui
Below was their WOD-
Strength:

- bench presses! 3-3-3-3-3

WOD
5 rounds for time:
- 5 dumb bell burpees (YES, these count towards today’s burpee challenge of 24!)
- 10 knees to elbows
- 10 OH walking lunges with barbells and a more challenging weight
Then! We’ll add a third piece of some serious double unders practice… one minute on, 30 seconds rest for 5 cycles (7:00 minutes.)

Mark K. (WOD Maui Style)

Coach Kaye Whitney in the middle (with timer). We'll be meeting Coach Kaye this weekend in Bellingham, Washington for the Kettlebell Cert!
http://crossfitupcountrymaui.com/
Here's Mark killing the WOD in CrossFit UpCountry Maui
Below was their WOD-
Strength:

- bench presses! 3-3-3-3-3

WOD
5 rounds for time:
- 5 dumb bell burpees (YES, these count towards today’s burpee challenge of 24!)
- 10 knees to elbows
- 10 OH walking lunges with barbells and a more challenging weight
Then! We’ll add a third piece of some serious double unders practice… one minute on, 30 seconds rest for 5 cycles (7:00 minutes.)

Mark K. (WOD Maui Style)

Coach Kaye Whitney in the middle (with timer). We'll be meeting Coach Kaye this weekend in Bellingham, Washington for the Kettlebell Cert!
http://crossfitupcountrymaui.com/
Here's Mark killing the WOD in CrossFit UpCountry Maui
Below was their WOD-
Strength:

- bench presses! 3-3-3-3-3

WOD
5 rounds for time:
- 5 dumb bell burpees (YES, these count towards today’s burpee challenge of 24!)
- 10 knees to elbows
- 10 OH walking lunges with barbells and a more challenging weight
Then! We’ll add a third piece of some serious double unders practice… one minute on, 30 seconds rest for 5 cycles (7:00 minutes.)

Mark K. (WOD Maui Style)

Coach Kaye Whitney in the middle (with timer). We'll be meeting Coach Kaye this weekend in Bellingham, Washington for the Kettlebell Cert!
http://crossfitupcountrymaui.com/
Here's Mark killing the WOD in CrossFit UpCountry Maui
Below was their WOD-
Strength:

- bench presses! 3-3-3-3-3

WOD
5 rounds for time:
- 5 dumb bell burpees (YES, these count towards today’s burpee challenge of 24!)
- 10 knees to elbows
- 10 OH walking lunges with barbells and a more challenging weight
Then! We’ll add a third piece of some serious double unders practice… one minute on, 30 seconds rest for 5 cycles (7:00 minutes.)

Thursday

Warm Up
2 rounds of:
25 double unders
10 back extension
15 knees to elbows
10 sit ups

WOD
20 minute AMRAP
10 overhead weighted lunges
12 kb swings
15 pull ups

Thursday

Warm Up
2 rounds of:
25 double unders
10 back extension
15 knees to elbows
10 sit ups

WOD
20 minute AMRAP
10 overhead weighted lunges
12 kb swings
15 pull ups

Thursday

Warm Up
2 rounds of:
25 double unders
10 back extension
15 knees to elbows
10 sit ups

WOD
20 minute AMRAP
10 overhead weighted lunges
12 kb swings
15 pull ups

Thursday

Warm Up
2 rounds of:
25 double unders
10 back extension
15 knees to elbows
10 sit ups

WOD
20 minute AMRAP
10 overhead weighted lunges
12 kb swings
15 pull ups

032410

Warm Up
Back Squat 5-4-3-2-1-1-1

WOD
AMRAP in 10min of
10 Wall Ball
10 Sit Ups

032410

Warm Up
Back Squat 5-4-3-2-1-1-1

WOD
AMRAP in 10min of
10 Wall Ball
10 Sit Ups

032410

Warm Up
Back Squat 5-4-3-2-1-1-1

WOD
AMRAP in 10min of
10 Wall Ball
10 Sit Ups

032410

Warm Up
Back Squat 5-4-3-2-1-1-1

WOD
AMRAP in 10min of
10 Wall Ball
10 Sit Ups

HAPPY B-DAY COACH "GLENBO SLICE"!!!

032310 WOD

Warm-up:
800m run or 1000m row
20 KB swings
20 lunges

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 15 minutes!

HAPPY B-DAY COACH "GLENBO SLICE"!!!

032310 WOD

Warm-up:
800m run or 1000m row
20 KB swings
20 lunges

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 15 minutes!

HAPPY B-DAY COACH "GLENBO SLICE"!!!

032310 WOD

Warm-up:
800m run or 1000m row
20 KB swings
20 lunges

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 15 minutes!

HAPPY B-DAY COACH "GLENBO SLICE"!!!

032310 WOD

Warm-up:
800m run or 1000m row
20 KB swings
20 lunges

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 15 minutes!

Monday

Warm Up
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
Fran
21-15-9
Thrusters (95# - 65#)
Pull ups

Monday

Warm Up
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
Fran
21-15-9
Thrusters (95# - 65#)
Pull ups

Monday

Warm Up
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
Fran
21-15-9
Thrusters (95# - 65#)
Pull ups

Monday

Warm Up
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
Fran
21-15-9
Thrusters (95# - 65#)
Pull ups

The Big Climb pics

Great job to all who participated in the Big Climb! Next year everyone is doing it! What an awesome experience and for a great cause.

The Big Climb pics

Great job to all who participated in the Big Climb! Next year everyone is doing it! What an awesome experience and for a great cause.

The Big Climb pics

Great job to all who participated in the Big Climb! Next year everyone is doing it! What an awesome experience and for a great cause.

The Big Climb pics

Great job to all who participated in the Big Climb! Next year everyone is doing it! What an awesome experience and for a great cause.

032010

Warm Up
3 Rounds of
10 Wall Balls
15 PVC Pass Throughs

WOD
40 Double Unders
15 Clean & Jerks
40 Double Unders
12 Clean & Jerks
40 Double Unders
9 Clean & Jerks
40 Double Unders

Clean & Jerks are from ground to overhead any way possible (M#135/W#95)

032010

Warm Up
3 Rounds of
10 Wall Balls
15 PVC Pass Throughs

WOD
40 Double Unders
15 Clean & Jerks
40 Double Unders
12 Clean & Jerks
40 Double Unders
9 Clean & Jerks
40 Double Unders

Clean & Jerks are from ground to overhead any way possible (M#135/W#95)

032010

Warm Up
3 Rounds of
10 Wall Balls
15 PVC Pass Throughs

WOD
40 Double Unders
15 Clean & Jerks
40 Double Unders
12 Clean & Jerks
40 Double Unders
9 Clean & Jerks
40 Double Unders

Clean & Jerks are from ground to overhead any way possible (M#135/W#95)

032010

Warm Up
3 Rounds of
10 Wall Balls
15 PVC Pass Throughs

WOD
40 Double Unders
15 Clean & Jerks
40 Double Unders
12 Clean & Jerks
40 Double Unders
9 Clean & Jerks
40 Double Unders

Clean & Jerks are from ground to overhead any way possible (M#135/W#95)

UPCOMING EVENTS - SCHEDULE

Saturday, March 20th @ 11AM - ZUMBA with Gabby. Please join us with this FUN high energy workout, sure to get you movin' and sweatin'!
Sunday, March 21st - The BIG CLIMB - Please support KING CF athletes as they tackle the stairs at Columbia Tower in Seattle to benefit The Leukemia & Lymphoma Society (LLS) Washington/Alaska. The team will meet at the box at 10:45am to coordinate carpool.



Saturday, March 27th - KING CF will be CLOSED. - Coach Glen, Coach Ron, and Coach Allen will be in Bellingham, WA for a 2 day CrossFit Kettle Bell Certification. We're looking forward to learning how to further utilize the kettlebells as part of our WODs.
Sunday, April 11th - CPR Class with Ryan Montero. Sign up sheet at the box.


Saturday and Sunday, May 8th and 9th - KING CrossFit to host CrossFit Level I Certification - Spots are limited, if you are interested in becoming Certified, please sign up NOW!

UPCOMING EVENTS - SCHEDULE

Saturday, March 20th @ 11AM - ZUMBA with Gabby. Please join us with this FUN high energy workout, sure to get you movin' and sweatin'!
Sunday, March 21st - The BIG CLIMB - Please support KING CF athletes as they tackle the stairs at Columbia Tower in Seattle to benefit The Leukemia & Lymphoma Society (LLS) Washington/Alaska. The team will meet at the box at 10:45am to coordinate carpool.



Saturday, March 27th - KING CF will be CLOSED. - Coach Glen, Coach Ron, and Coach Allen will be in Bellingham, WA for a 2 day CrossFit Kettle Bell Certification. We're looking forward to learning how to further utilize the kettlebells as part of our WODs.
Sunday, April 11th - CPR Class with Ryan Montero. Sign up sheet at the box.


Saturday and Sunday, May 8th and 9th - KING CrossFit to host CrossFit Level I Certification - Spots are limited, if you are interested in becoming Certified, please sign up NOW!

UPCOMING EVENTS - SCHEDULE

Saturday, March 20th @ 11AM - ZUMBA with Gabby. Please join us with this FUN high energy workout, sure to get you movin' and sweatin'!
Sunday, March 21st - The BIG CLIMB - Please support KING CF athletes as they tackle the stairs at Columbia Tower in Seattle to benefit The Leukemia & Lymphoma Society (LLS) Washington/Alaska. The team will meet at the box at 10:45am to coordinate carpool.



Saturday, March 27th - KING CF will be CLOSED. - Coach Glen, Coach Ron, and Coach Allen will be in Bellingham, WA for a 2 day CrossFit Kettle Bell Certification. We're looking forward to learning how to further utilize the kettlebells as part of our WODs.
Sunday, April 11th - CPR Class with Ryan Montero. Sign up sheet at the box.


Saturday and Sunday, May 8th and 9th - KING CrossFit to host CrossFit Level I Certification - Spots are limited, if you are interested in becoming Certified, please sign up NOW!