(479) 644-8108

Sunday January 21st

WOD
2 Person Teams
18.Zero

21-15-9-9-15-21 reps of alternating rounds
DB Snatch 45/35 Alternating hands
Burpees over Bell
***2018 CF Open standards apply

A1 does 21 DB SN then A2 does 21 DB SN
A1 does 21 Burpees then A2 does 21 Burpees
A1 does 15 DBSn then A2 does 15 DBSn
A1 does 15 Burpees A2 does 15 Burpees
A1 does 9 DB Sn then A2 does 9 DB Sn
A1 does 9 Burpees then A2 does 9 Burpees…then climb back to 21

Time cap 22:00

Cash Out

For Time

1K Row Solo

FX

15-10-5-5-10-15 reps
DB Snatch
Burpee over Bell

Cash Out
For Time
800-1200m Row

Saturday January 20

Box News

First round of new equipment has been placed. Should be here in a week. Included new barbells, wallballs, wise crack abmats, collars to name a few. Fell short of our target, so had to hold off on somethings. We'll place another order after Cupid's Revenge.

No fixed open schedule this year. We will not be going to the fixed schedule we have gone to in the past. We will continue our 3:1 schedule. We will still be doing the open workout for the workout of the day on Fridays. We’ll run regular classes on Saturday at 7-8-9 and open workout from 10-12. A full calendar for the 5 weeks of the open is being finalized and will be posted. We encourage everyone to participate in the open as it’s a great tool to compare yourself to your friends, coworkers, and of course yourself. More details coming soon. 321GO

Flu season is peak and very bad this year. If you are sick please stay home. Remember to wipe down equipment.

Cupid' Revenge 2.0- Feb 10th. Registration goes live soon.

WOD
2 Person Teams
AMRAP x 25:00
"Deck of Cards"
Hearts – Wallballs 20/14 @ 10'
Diamonds- Pull-Ups
Spades – S2OH 95/65
Clubs – Front Rack Lunge 95/65
Jokers – 40 Cal Row split however

Aces- 21 reps
Kings- 15 reps
Queens – 14 reps
Jacks – 13 reps

Friday January 19th

                                                       Box News

First round of new equipment has been placed. Should be here in a week. Included new barbells, wallballs, wise crack abmats, collars to name a few. 

No fixed open schedule this year. We will not be going to the fixed schedule we have gone to in the past. We will continue our 3:1 schedule. We will still be doing the open workout for the workout of the day on Fridays. We’ll run regular classes on Saturday at 7-8-9 and open workout from 10-12. A full calendar for the 5 weeks of the open is being finalized and will be posted. We encourage everyone to participate in the open as it’s a great tool to compare yourself to your friends, coworkers, and of course yourself. More details coming soon. 321GO

Flu season is peak and very bad this year. If you are sick please stay home. Remember to wipe down equipment.

Cupid' Revenge 2.0- Feb 10th. Registration goes live soon.

WOD
Rest Day – CLOSED

Thursday January 18th

WOD

Back Squats
2-2-2-2

Front Squats
1-1-1-1

3 RFT of
15 OHS 95/65
10 TTB
25 II Unders
Time Cap 10:00

FX
BS
2-2-2-2
FS
1-1-1-1

3RFT of
15 OH Lunge
10 TTB/KR/SU
50 Singles
Time Cap 10:00

Wednesday January 17th

WOD
Conditioning
AMRAPx 12
 5 Deadlifts 225/155
10 HSPU
15 GS Box Jumps 24/20

BB/Strength
Deadlift
3-3-3-3-3 *Heavy

FX
AMRAPx12
5 Deads 185/125 155/105
10 Scaled HSPU/Pike/DB Press
15 GS Box Jumps 20/14

Deads
3-3-3-3-3

Tuesday January 16th

WOD

BB/Strength

EMOMx15
1-3 Snatch Climbing
P/S/S make sure you get some SS in prep for conditioning

Conditioning 
For Time
9/7 Muscle Ups B/R
9 Squat Snatch 135/95
7/5 Muscle Ups
7 Squat Snatch
5/3 Muscle Ups
5 Squat Snatch
Sub 2:1 C2B Pull Ups

FX
EMOMx15
Snatch 1-3 Reps climbing *quality vs quantity

For time
18 Banded C2B 0r Pull Ups
9 Power Sn + OHS
14 Banded C2B or Pull Ups
7 Power Sn + OHS
10 Banded C2B or Pull Ups
5 Power Sn + OHS

Sunday January 14th

WOD

BB/Strength

EMOMx10 climbing
1 Squat Clean Thruster

Conditioning
5 RFT of
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats

FX
EMOMx10
1 Sc CL Thruster climbing

3-5 Rnds of
15 Pull Ups
15 Push Ups
15 Sit Ups
15 Air Squats  

Saturday January 13th

2 Days left until the deadline for equipment fund

HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD
BB/Strength
2 Person Teams
EMOMx14 alternating w partner
Odd-1-3 Power Cleans climbing
Even- Rest

Conditioning
AMRAPx16 w/ Partner
3 Wallballs 3 Hang Power Cleans 3 Lateral Burpees
6 Wallballs 6 Hang Power Cleans 6 Lateral Burpees
9 Wallballs 9 Hang Power Cleans 9 Lateral Burpees

Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.
HPC load = 1.135/95 2. 115/85 3. 95/65 scale as needed