|Address||210 SE Pioneer Way, Suite #3|
Oak Harbor, WA 98277
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Best EX and RX Times from Tuesday: EX: Malia M 7:28 EX Nardia W 10:25 EX Bret B 10:27 EX JoJo H 10:39 EX David Song 11:00 EX Gus G 11:08 EX Kelly D 12:15 EX Brannan S 12:29 EX Doug J 13:45 EX Phil T 14:10 EX Chris Rodrique 14:58 EX John M 15:42 EX Jeff Black 16:36 EX RX: Julia S 10:41 RX Leo O 11:10 RX Robby O 11:42 RX Becky N 12:42 RX Michele W 12:42 RX Monica D 14:48 RX Allison V 18:26 RX Craig W 18:34 RX Chris C 22:47 RX WOD: 21-15-9 Thrusters (EX:115/75, RX:95/55) 50 DU's after each round ASP 30 GHD Situps
Just a quick heads up. We will only have Open Gym session on Saturday from 7am-10am. There will be a "Hero" on the board, still TBD, open to suggestions!!!! Workout of the Day A. Every two minutes, for 12 minutes: Power Clean + Squat Clean B. Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs) 12 Pull-Ups http://crossfitindulto.com/2015/07/01/7115
**Please note the following schedule changes for this weekend** Friday, July 3rd - Sessions at 7:30A, 8:30A & 9:30A only - Please RSVP for all Friday sessions Saturday July 4th - Sessions at 8:30A, 9:30A & 10:30A only (no 7:30A session) Sunday July 5th - No Changes - Regular Schedule Also, please do your best to show up on time for all sessions per the start time posted on our website schedule. Thanks and Happy 4th to all!
This is a big change in the right direction on nutritional guidance. http://www.forbes.com/sites/alicegwalton/2015/06/24/fat-is-back-experts-say-its-time-to-stop-limiting-our-total-fat-intake/
Exciting news! Rita Revels has been offered a position on the CrossFit Games Volunteer Staff. Rita has volunteered the last 2 years at Regionals and HQ was so impressed with her that they offered her this position. Congratulations Rita!!!
S3 Conditioning Wednesday: A) 12 Minute AMRAP: 6 Deadlifts (225/155)(185/125)(135/95) 9 Ball Slams (30/20)(20/15) 12 Box Jumps (24/20)(20/16) 100 M Run -Rest 5 Minutes- B) 12 Minute AMRAP: 6 Power Cleans (135/95)(95/65)(75/55) 9 Ball Slams (30/20)(20/15) 12 KBS (1.5/1.0)(1.25/.75) 200 M Run With Slam Ball
Amanda D.'s story with CFSC I found crossfit through friends. Was looking something besides the traditional gym and BAM the journey began.... What I love about CFSC is the coaching. Since moving from Miami it took me awhile to find coaches that I "meshed" with. The most important thing to me in Crossfit is the coaching. I guess my favorite WOD is anything that contains a deadlifts or back squats. Least favorite would be anything that contains burpees or running lol
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GOLD! GOLD! GOLD! Our amazing coaches and athletes Kim Holway, Craig Furneisen and Brad Chilva won their divisions! Young, seasoned and more experienced...the three showed determination, gave it all and brought home the gold! It was awesome to see them compete these past two days. Great job guys!!! The communities of Reston and Fairfax can now relax since they have the 2 fittest firefighters and the fittest sheriff!
WOD: 3 Rounds for time of: Rx: 250m Row 12 DL (205#/115#) 20 Burpee Box Jumps (24″/20″) L2: 500m Row 12 DL (185#/100#) 20 Burpee Box Jumps (20″/16″) L3: 500m Row 12 DL (135#/80#) 20 Burpee Box Jumps (20″/16″) Performance WOD 15, 9, 6 reps of: Snatch (135#/80#) Muscle-ups http://crossfitrosslyn.com/tuesday-63015/