Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. Our sigh-up special is in effect until December 31st. info@crossfitbellevue.com  

CrossFit:AMRAP in 20:00 of 10-Snatches and 2-stair climbs.

Warm-up: JA's, 400 run, 25-OH Squats,Burgner WU, 10-reps at working weight.

Level-3: 45% of BW.

Level-2: 40% BW. 

Level-1:35lbs.

CrossFit Kids:

Super Frogs:65lbs.

Leap Frogs:35lbs.

Tree Frogs:15:00, 15lbs. Taylor 20lbs.

Tadpoles: 12:00, Broomsticks. Gracie short metal pole.

Strength: 5 x 5 Bench Press. 65-75% of 1RM.

Endurance:5 x 200 meter Drown Proof Swim. No restraints. Don't touch the bottom, rest 1:00.

Coaching Notes:Make all your snatches count. Focus on the accuracy of the reps instead of the the clock. The snatch is the most difficult and dynamic lift. It requires focus, power, speed and agility. Using poor form is a easy way to get an invitation to the surgeon. Be smooth, deliberate and steady on the swims. Its all about being comfortable, the more comfortable you are the easier the drown proof swim will be. If you panic and thrash about you will inhale water instead of air.

The old bear, the broken warrior and the drunken fireman, Christmas party 2009!