Monthly Archives: April 2016

Alright athletes now that the Open has come to a close, it’s time to put on some strength! WOD: 15 Minutes to establish 1 rep max Back-Squat. Then: 10 Minute AMRAP: 1 Mile Run Max Double Unders Score= Total DU’s  Note: if you have over a 9 minute mile run 3/4 mile.

10 Minutes to establish 1 rep max and Strict Press. Then: 5 Rounds For Time: 10 Box Jump @24/20 5 Power Clean @155/105 5 Push Jerk @155/105 17 Minute time cap.

Athletes, If you are planning on heading to CrossFit Regionals in Portland the weekend of May 19-22, Coach Mary has reserved a block of rooms at the Best Western hotel 4 miles from the Moda Center! Rooms are $120 per night + tax and you have until April 23rd to book at this rate. Click […]

Warmer weather is upon us, summer is right around the corner and now is the time when lots of people really start thinking about making some changes to their fitness. If you have a friend who has been interested in Crossfit or that you think may embrace it, now is the time! Have your friends […]

We have an incredible opportunity for all of our athletes from the Finish Strong Fitness Games April 20-22 at the Spokane Convention Center. Teams of 2 (male/male or female/female) can sign up for the Novice, RX or Elite division and use promo code OUTOFTOWNTEAM to save 50% off your registration, as low as $47.50 per team or […]

WOD: 15 Minutes to accomplish 3×5 Backsquat. 1-65% 2-75% 3-85% (Final set is max effort) *All percentages based off 90% of your 1RM Then:  “Nancy” 5 Rounds for time: 400m run 15 Overhead Squat @95/65 20 Minute time cap.

WOD: 10 Minutes to establish 1RM bench press.  Then:  “Tabata This” Tabata Air Squat Rest 1 Minute. Tabata Push-up Rest 1 Minute. Tabata Pull-up Rest 1 Minute. Tabata Sit-up  

Strength: Bench Press-10 Mins. to accomplish 75%x5 85%x3 95%Max effort *All percentages based off 90% WOD: 5 Thrusters EMOM 0:00-5:00 @75/45 5:00-10:00 @95/65 10:00-15:00 @115/85 Continue adding 20lbs every 5 minutes for as long as possible. Score= Load+Time.

WOD: 15 Minutes to accomplish 3×5 Strict Press & Front Squat @ 65% 75% 85% (Final set is max effort) *All percentages based off 90% of your 1RM Then: 3 Rounds for total reps, 4 Minute AMRAP: 5 Burpee box jump over @24/20 10 Thrusters @95/65 15 Kettlebell Swing @ 53/35 100m Shuttle Sprint Rest 2 […]

15 Minutes to accomplish 3×5 Deadlift @ 65% 75% 85% (Final set is max effort) *All percentages based off 90% of your 1RM Then: 12 Minute Alternating EMOM Odd: 2 Rope Climb Even: 5″ Touch and go” power cleans @135/95