206-412-5795
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formats

Monday 424

Published on August 17, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, from 8:00 to 10:00 am. info@crossfitbellevue.com  

Come join us for the Twin Falls hike and picnic. We will say goodbye to the summer and get ready for the long cold days ahead. Saturday, September 5th, departing the gym at 10 am. A fun workout, a good hike and some great scenery, guests welcome. http://www.wta.org/go-hiking/hikes/twin-falls-state-park.

CrossFit: "The spirit of CrossFit" wmvmov

15-squat cleans, 30-Toes 2 Bar, 30-Box Jumps, 15-muscle-ups, 30-DB PPresses, 30-Double Unders, 15-Thrusters, 30-pull-ups, 30 Burpees, 50-OH Lunges.

    Level-2: Men: 155, 24", MU's, 35lbs, 135lbs, 45lbs. Women: 105lbs, 24", 25lbs, 85lbs, 25lbs.

    Level-1:  Men 135lbs, 24", 45-PU's & Dips, 35lbs, 95lbs, 45lbs.

     Elements: 15-SQ, 15-K2E, 15-BXJ, 15-dips, 15-PP, 15-thrusters, 15 pull-ups, 15-burpees, 15-     OH Lunges. Men 65lbs for SQ, PP, Thrusters, 25lbs for lunges, Women 35 and 10lbs.

CrossFit Kids: Three rounds of 15-pull-ups, 15-SQ cleans, 15 thrusters, 15-pushpresses, 15-burpees.

    Super Frogs: 65lbs.

    Leap Frogs: 45lbs.

    Tree Frogs: 15lbs. 10 reps each excersise.

    Tadpoles: 3lbs, one round.

Game: Lunge race relay.

Strength: See above

Endurance: If you have energy for endurance you didn't work hard enough above.

Sometimes your best coach's are your big brother and your mom, Tammara, Richard and Chappele L. working hard together and forging the future of US Sking.

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formats

Sunday 423

Published on August 16, 2009, by in WOD.

Rest or Endurance day.

Endurance: 10k trail run or hike. Only 1-month before the rain, enjoy it while it lasts.

T-T-T-Tiiiiiiiiiiiiiiimmmmmmeeeeeeeee!!!!!!!!!!!!!!!!!!

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formats

Saturday 422

Published on August 15, 2009, by in WOD.

CrossFit Boot Camp today at 8am get started on your road to Elite Fitness.  info@crossfitbellevue.com  

Monster Mash:Enatai Beach Park 10 am.

"I love my swim buddy" Two rounds of:

Hill run, buddy rescue swim 4-laps , 50-meter wheelbarrow race.

Sara's bride to be goals, "Be strong, Look beautiful, and be stronger than your man.  

Something borrowed, something blue, something heavy, CrossFit Bellevue is very happy for you. Congratulations Travis and Sara only one month to go to the big day.  

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Yesterdays results

Friday

 
formats

Friday 421

Published on August 14, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday 15th from 8:00 to 10:00 am. info@crossfitbellevue.com  

Come join us tonight at 6:00 pm for our monthly "Pipe Hitters Union". A fun workout, a good dinner and a great atmosphere, guests welcome.

CrossFit: "Nancy" Five rounds of 400 meter runs and 15-OH Squats.

    Level-1: Men 95lbs, Women 65lbs. ROM will be graded for board.

    Elements: Men 65lbs, Women 35lbs.

CrossFit Kids: Big and little Nancy.

    Super Frogs: Boys 75lbs, Girls 55lbs.

    Leap Frogs: 45lbs.

    Tree Frogs: 15lbs.

    Tadpoles: Broomsticks.

Game: Bear crawl relay races.

Strength: 3×3 Front Squats.

Endurance: 250 Double Unders or 15:00 minutes of total jump rope.

Levi and the wonder twins getting busy in the park.

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Yesterdays results

Thursday

 
formats

Thursday 420

Published on August 13, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday 15th from 8:00 to 10:00 am. info@crossfitbellevue.com  

Come join us this Friday at 6:00 pm for our monthly "Pipe Hitters Union". A fun workout, a good dinner and a great atmosphere, guests welcome.

CrossFit: Skills or makeup day. Snatches and Overhead Squats. 

CrossFit Kids: Skills day, Snatches, Overhead Squats, Handstands.

Game: Med-ball relay stair climbs.

Strength: 1 set max chest clap push-ups.

Endurance: Rest

Some women cook, Some women clean!

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Yesterdays results

Wednesday