Sign up for our next Introductory Boot Camp on Saturday, October 31st, from 8-10 am. Get started on your road to elite fitness. info@crossfitbellevue.com

CrossFit: Strength and Endurance Day, Strength rest 5:00 minutes then Endurance.

Warm-Up:JA's, 400 meter run, 20-30 passthoughs, 30-OH Squats.

Strength: 5 x 5 of OH Squats from the racks. 2-3 minutes rest between sets.

Endurance: Damn the weather – 1-mile SPRINT!!!!!!!!

Coaching Notes:Progressions, Broomstick – Bar – Weights. Engage those shoulders, rip the bar apart, hold your breath until your completely standing and don't sacrifice depth for weight. Get low, keep your shins vertical and your lumbar arch engaged. 

Coaching Notes on running: Move feet fast, I hope this helps.

What is being in shape? Is it lifting heavy weight and moving as like a snail? Is it moving fast but being as weak as a wet noodle? Or is it being 190lbs of lean muscle that can clean 250+, bench 300+, do 50 pull-ups a 50" box jump and still run sub 6:00 minute miles. Coach Gabe the original member of the knuckle dragger crew. Competition breeds intensity, intensity is the key to fitness.

Yesterdays results