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Check out Tuesday’s WOD!

CrossFit Unbound shared an image on Facebook

Here are a few pictures of Brian Reid during yesterday’s WOD. Brian is our most mature athlete at CrossFit Amethyst. He turned 65 yesterday and is getting fitter everyday!

CrossFit Unbound shared a link on Facebook

Monday’s WOD is posted with some updates for this week. Our January PROMO is in full effect! Share the deals with friends and family. There will also be a new On-Ramp beginning next week, Jan. 12th for new members!

CrossFit Unbound shared a link on Facebook

Check out friday’s blog for some information regarding the Fundraiser we are hosting for the Whidbey Wildcat Wrestling Club! The fundraiser is on Jan. 3rd, 2015, mark your calendars!!! More news to come!

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General Information

NameCrossFit Unbound
OwnerJessica Ricketts
Phone(360) 720-2894
Address210 SE Pioneer Way, Suite #3
Oak Harbor, WA 98277

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Paradiso CrossFit posted an article
CrossFit Embark shared an image on Facebook

It's been a big week of PR's at Embark !!! Nice work athletes. Big gains across the board.

District CrossFit shared an image on Facebook

Congrats to Wes and all his progress! He is down two sizes since he started! Great work!

CrossFit DC shared an image on Facebook

"The 2014 Open was my first-ever CrossFit Open and I used it to determine my weaknesses and improve for the next year. When 2015 came around I knew I had greatly improved in all areas and I felt confident. But this feeling quickly went away. In 15.1 I did not complete as many full rounds as I thought I would. 15.2 was a vast improvement over the 2014 attempt, but still not where I wanted to be. I was not able to complete 15.3 due to other commitments. And then came 15.4. "I originally planned to conduct the scaled version, but through some peer pressure I switched to RX'd. The 185 clean is my 1RM and I had only completed a successful lift once prior. I finished the handstand push-ups relatively quickly and moved onto the clean. Even with the tremendous help, support, and judging that Coach Chris provided, I spent the remaining time failing to complete one successful rep. "It was embarrassing failing so many times in front of good friends and other gym members. But overall, I enjoy CrossFit DC more so for the mental training than the inherent physical conditioning. I do not think it is ever about how much weight you lift or how many reps you do, but what you do when the workout is hard and you want to quit. "In 15.4, I told myself I would not quit - no matter how frustrating, embarrassing, or otherwise. I would not stop until told to stop by a coach or judge. I would not give up and that is what I told myself with each attempt. 15.4 was a phenomenal mental test, and that is why it proved to be the best." -- S. Klocko, closing out not only this Open season but the end of his time in DC. We have no idea how we're going to cope when he makes the move to Pittsburgh, but you know what they say about the Mafia, and about CFDC: once you're in, you're a member of the family for life. Congrats, Klocko, on a 15.4 that inspired more people than you'll likely ever know, and a phenomenal 2015 Open in the books. And we'll see you next spring, when you commute in from Steel City for the Open at CFDC, so we can cheer you on in person when you crush the 185 cleans, and more. (photo: Dima R.)

CrossFit MPH shared a link on Facebook

Mobilize your hips before you squat! Great advice before tomorrow's workout! (hint, hint)

starchild1010 published the post Mental Health and Fitness on Tabata Times
With a career within the Fitness Industry spanning over 30 years, I had decided to work part-time...
CrossFit Revamped shared an image on Facebook

Thank you to everyone who pitched in for Easter gifts for the "D" family! They will love them! #spreadthejoy

CrossFit BWI shared an image on Facebook

He's a man of many faces but he's always an awesome leader and a super fun coach. A huge 12L birthday shoutout to Coach Brad. Thanks for everything that you do for 12 Labours . Enjoy your day!

CrossFit DC shared an image on Facebook

Quick reminder about our "Open & Closed" Party tomorrow, Saturday 4/4, at the H Street Country Club, starting at 4:30pm. Can't wait to hang out and celebrate together! (photo: Charles W.)

LaLanne Fitness posted on Facebook

As a reminder the gym is closed for Easter - Sunday, April 5th. Make an extra effort to attend class today (Friday) or tomorrow (Saturday)! Heres a few nutrition tips to help you survive the weekend; "If you get melted chocolate all over your hands, you're eating it too slowly. Chocolate covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want. Weight loss tip: Eat an Easter egg before each meal. It'll take the edge off your appetite, and that way you'll eat less. If you can't eat all your chocolate, it will keep in the freezer. But if you can't eat all your chocolate, what's wrong with you? If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves. Money talks. Chocolate sings. Chocolate has many preservatives. Preservatives make you look younger!"

Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
CrossFit Revamped posted on Facebook

Just in case you didn't see my comment last night. Today's WOD is a Partner Workout : )

CrossFit WhiteMarsh shared an image on Facebook

Front squat Friday!!! What what?!

CrossFit DC shared an image on Facebook

The only thing better than AMRAP wallballs? Reliving the experience. Hats off to Dima R. and Charles W. for this gallery from 15.3! (More to come!)

CrossFit Kindred posted an article
Walnut Creek CrossFit posted an article
CrossFit Balance shared an image on Facebook

Weekend appropriate socks.

CrossFit Endurance shared a link on Facebook

CrossFit Harbor East posted on Facebook

Friday, April 3, 2015 CrossFit WOD: Cash-in: 500m Row 21 Deadlifts (185/135) 21 HR Push Ups 100 DUs 15 Deadlifts (185/135) 15 HR Push Ups 75 DUs 9 Deadlifts (185/135) 9 HR Push Ups 50 DUs Scaled - 155/95, SUs Competitor - 225/155 Strength/Skill: 12min to achieve a new Max Height Box Jump. scaled - max height jump to stacked plates

CrossFit Endurance posted an article
keeper posted on CrossFit CSA
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CrossFit San Diego posted an article
CrossFit Silicon Valley shared a link on Facebook

Friday - Tim sticks around after a tough workout and unglues his tightened muscles. Make sure you come in on time for the warm up and stay for the cool down so you may recover for the next day's WOD. Perseverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and easiest learned in the gym. — Greg Glassman *No classes Easter Sunday! Keyholders will be at the box at 9:30AM. Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE...

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFitA.Front Squat (Work to a TRUE 1rm)B.Shoulder Press (Work to a TRUE 1rm)+Metcon (No Measure)Coaches Choice!

alisonmcconnell published the post Bad-Ass Mamas: How to CrossFit While Pregnant on
CrossFitter. Mom-to-be. A glance around any established CrossFit box these days proves the terms...
CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFit EnduranceThe CrossFit Total (Total Weight)The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Athletes must announce to the judge the weight they are...

Michael Ray published the post Oh My Aching Back: a possible root cause of LBP (Low Back Pain) on
Lately it seems I have been confronted with several athletes complaining of debilitating low back...
starchild1010 published the post Vision Board Your Health on
Do you find yourself imagining or dreaming about optimal health? Or talking about it, but not...
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CrossFit DC shared an image on Facebook

(photos: Charles W. and Dima R.)

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CrossFit Revamped posted on Facebook

Well that one will leave a mark. Hope you all enjoyed the new toys! Strength Bench Press 70% of 1RM 3-3-3-3-3 + one Max set at same weight WOD 100 KB Snatches (53/35)-CRxd (35/25)-Scaled 100 Thrusters (135/95)-C (115/75)-Rx'd (85/55)-Scaled 100 KB Swings (53/35)-CRxd (35/25)-Scaled Time Cap 27 minutes

CrossFit Silver Spring posted an article
Paradiso CrossFit posted an article
MobilityWOD shared an image on Facebook

Dallas Metro!! The CrossFit Movement and Mobility Trainer Course is coming to you! Saturday, May 2nd at CrossFit 214. T-Pain (aka Dr. Theresa Larson DPT) will be giving you the tools to help yourselves or your Members. Register here:

CrossFit Shelby shared a link on Facebook

CrossFit Shelby shared a link on Facebook

CrossFit Balance posted on Facebook

UPDATES ON CLASSES THIS WEEKEND... BASED ON THE HOLIDAY WEEKEND: BARBELL CLASS- The Sunday Barbell class will not meet this Sunday. GYMNASTICS WITH MICHAEL LORENZEN- Will be meeting this Sunday from 12:30-1:30p

CrossFit Amundson posted an article
CrossFit MPH shared a link on Facebook

Friday, April 3, 2015: shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 Compare results to May 6, 2014. workout courtesy of

CrossFit Federal Hill posted an article
CrossFit Brand X Poway shared a link on Facebook

Here's a good read on why we do accessory work with bands, good mornings, step ups, etc....

CrossFit East Village posted on Facebook

Hey everyone! Don't forget that tonight at 6pm is our Mobility Clinic with coach Christine! Come work on your mobility techniques for a healthy, happy body! *please note that there will not be a 6pm WOD as the clinic will take place on the main gym floor*

CrossFit Balance posted on Facebook

Just in case you were missing the Open Workout announcement that has taken place every Thursday night for the past 5 weeks, I've decided to drop one on you all for this Saturday's Workout! Don't cherry pick and commit to tackling this mental battle! Here we go.......... For those of you staying around town this is something to look forward to and get outdoors: CF Balance Tri-atholon! We will be running this as the workout for Saturday classes (9, 10, and 11am) Rx'd: 2500m Row 3 Mile Bike (Air Dyne) 2 Mile Run- keep this at 4 block runs *Projected 30-45 minute workout; don't opt for scaling unless you have not been consistnely coming. Making it shorter means you can go harder, but the intent is to prescribe a longer workout. If you think you will be well outside the time frame consider these distances: 1200m Row 2 Mile AD 1 Mile Run- 2 Block Runs

CrossFit Elysium shared a link on Facebook

Still missing quite a few shirt sizes from people signed up for the Rumble- please check the link and confirm you are in the correct division, team, and that I have your shirt size listed. Email me immediately at if any info is missing. If you've already emailed me, no need to do it again.

Paradigm CrossFit shared an image on Facebook

This month... a phenomenal cause and reason to check-in at Paradigm and be charitable! Autism awareness month will kick off in a major way! The goal is 120,000 minutes of therapy donated nationwide via Sweat Angels organization. Remember to check in and help the cause!

LaLanne Fitness shared an image on Facebook

Too many PR's too count. Stay tuned for the March winner!

CrossFit Proper shared an image on Facebook

Intro Class today at 7pm! Tag a friend and they could get a Complimentary week pass on us! #buildafitcommunity

CrossFit Proper posted an article
CrossFit Proper posted on Facebook

Today's WOD!

CrossFit Elysium shared a link on Facebook

This week life was a bulged disk - training goals modified according to plan. What' ll you do when life upsets your plans

Fu Barbell posted an article
Amanda Stewart published the post Why I Won't Be a Baby About The Open on
As most of you know, The CrossFit Games Open finished last week (can I get an Amen?). This year...
CrossFit Ocean Beach posted on Facebook

Grab yourself a fresh new CFOB shirt! All our shirts are 40% off through the weekend!!

Aliso CrossFit shared an image on Facebook

Farewell Ashely, you will be missed! Good luck with your next adventure.

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method Prep 3x 1:00 bottom of squat 1:00 spiderman stretch 10 walking lunges 10 bandy side steps Front squat Advanced ** 2 x 3, 1 x AMAP Intermediate 1 x 3, 1 x AMAP Beginner 2 x 5-8 ** 3 broad jumps between sets 3:00 double unders rest 2:00 2:00 wall ball rest 1:00 1:00 burpees Advanced and Intermediate3x 1:00 plank 5 good morning 10 low box step up (below 20”) beginner 3x 30 second plank 5 banded good mornings 10 low box step up mobility pigeon stretch couch stretch home work short bridge or hip raises advanced 2 x 30 intermediate 2 x 20 beginner 2 x 10

CrossFit Ocean Beach shared a link on Facebook

Thursday SUPERSET a) Tempo Pause Back Squats (3sec down, 2sec pause) 5x5, start at 55% and build up b) DB Lat Pullover 5x8 Watch this video for a demo. Just don't do the stupid hip thing this bro does. Keep yourself bridged the entire time. --------------------------------------------------- 15-12-9 KBS, 53/35 Burpee then... 15-12-9 Box Jump, 24/20 Pullup Rx+: 70/53, 30/24, C2B Dumbbell Pullover - Lat Exercises Learn how to do the Learn how to do the dumbbell-pullover exercise properly. Technique and tips for this exercise can be found at: http://www.athleticmuscleb... YOUTUBE.COM

CrossFit Brand X Poway shared an image on Facebook

No 6pm class tomorrow

CrossFit Proper shared an image on Facebook

Nothing like lunges to wake your legs up in the morning! || Afhlete: @bellaartistry #buildafitcommunity