Workout of the Day

Tue Jul 25

Hey folks, Narrows Crossfit is hosting our first seminar this Saturday!  We've invited Dr. Travis Jewett to present his "Mastering the Basics" seminar. He is one of the MWOD instructors and he'll be here July 29th. This will be an awesome seminar and well worth the price of admission. See the link below for more information and how to sign up. It's open to anyone so pass it along. Thanks all!

CONDITIONING:

AMRAP 5
7 Rounds of "The Chief" (115/80)
Max Calorie Row Time Remaining

** rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (135/95)
Max Calorie Row Time Remaining

** rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (155/105)
Max Calorie Row Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Mon Jul 24

Hey folks, Narrows Crossfit is hosting our first seminar this Saturday!  We've invited Dr. Travis Jewett to present his "Mastering the Basics" seminar. He is one of the MWOD instructors and he'll be here July 29th. This will be an awesome seminar and well worth the price of admission. See the link below for more information and how to sign up. It's open to anyone so pass it along. Thanks all!

STRENGTH:

Back Squat (6/1)
6@68%
1@88%
6@70%
1@90%
6@72%
1@92%

CONDITIONING:

12-9-6, For Time:
KB Snatch R/L (53/35)
Muscle-up

* Directly into...

21-15-9
Box Jump Over (24/20)
Pull-Ups

Fri Jul 21

SCHEDULE CHANGE:  Friday afternoon classes will be held at Paul and Lisa Melkers house.  They are hosting a community event.  Get out and spend some time with this awesome community, you won't regret it.  See event page for info or text Mike at 253-686-7253.

STRENGTH:

Bottom to Bottom Front Squat
2x3@50%
2x3@55%
2x3@60%
* Bar starts on pegs in the absolute bottom of your squat, you drive off pegs and return to pegs.  Bar must fully rest on the pegs before you start your next rep, you cannot touch and go.  AFTER EACH SET PERFORM 3 HIGH BOX JUMPS FROM A STANDSTILL (no step).

CONDITIONING:

Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
etc…

Wed Jul 19

SCHEDULE CHANGE:  Friday afternoon classes will be held at Paul and Lisa Melkers house.  They are hosting a community event.  Get out and spend some time with this awesome community, you won't regret it.  See event page for info. 

STRENGTH:

Bench Press, 5x5 Climbing

CONDITIONING:

For Time:
2000m Row
150 Double Unders
10 Rounds of "Cindy"
* Time caps: Row - 9:00, DU - 12:00, "Cindy" - 27:00

Tue Jul 18

Hey all, we are trying to slim down on our credit card processing fees (which are rediculous!).  It is taking away from the funds we need to invest in our most important assett, YOU.  If you could take a second to add a checking account to your online profile that would be amazing.  If you can't figure it out, talk to a coach and they can do it for you. 

We will be entering everyone that switches over in the next 30 days into a drawing for a free peice of swag!  

CONDITIONING:

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Mon Jul 17

Hey all, we are trying to slim down on our credit card processing fees (which are rediculous!).  It is taking away from the funds we need to invest in our most important assett, YOU.  If you could take a second to add a checking account to your online profile that would be amazing.  If you can't figure it out, talk to a coach and they can do it for you. 

We will be entering everyone that switches over in the next 30 days into a drawing for a free peice of swag!  

STRENGTH:

Warm-Up: 8@40% - 6@60% - 4@70@ - 2@80% - 1@85%

EMOM x 8:
1 x Back Squat @ 85%

CONDITIONING:

27-21-15-9, For Time:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Fri Jul 14

Hey all, we are trying to slim down on our credit card processing fees (which are rediculous!).  It is taking away from the funds we need to invest in our most important assett, YOU.  If you could take a second to add a checking account to your online profile that would be amazing.  If you can't figure it out, talk to a coach and they can do it for you. 

We will be entering everyone that switches over in the next 30 days into a drawing for a free peice of swag!  

STRENGTH:

FS WARM-UP: 8@BAR, 6@30%, 4@40%, 3@60%

Tempo Front Squats (3-2-1)
3@63%
3x3@65%
3@68%
* Strict 2 Minutes rest between sets. 

CONDITIONING:

8 Rounds:
5 Full Cleans (135/95)
100m Run
30 Double Unders

* Rest 1:00 between rounds, Cleans must be done unbroken/TnG EVERY round. 

Wed Jul 12

Hey folks! Narrows Crossfit is hosting our first seminar and we've invited Dr. Travis Jewett to present his "Mastering the Basics" seminar. He is one of the MWOD instructors and he'll be here July 29th. This will be an awesome seminar and well worth the price of admission. See the link below for more information and how to sign up. It's open to anyone so pass it along. Thanks all!

STRENGTH:

5x5 Push Press, Climbing

CONDITIONING:

15-12-9-6-3 Deadlift (225/155)
30-24-18-12-6 GHD Sit-Ups
* If scaling to Abmat sit-ups 1.5:1 conversion - 30 ghdsu = 45 abmat

Tue Jul 11

Hey folks! Narrows Crossfit is hosting our first seminar and we've invited Dr. Travis Jewett to present his "Mastering the Basics" seminar. He is one of the MWOD instructors and he'll be here July 29th. This will be an awesome seminar and well worth the price of admission. See the link below for more information and how to sign up. It's open to anyone so pass it along. Thanks all!

CONDITIONING:

Teams of 2, For Time:
50 Cal Assault Bike
50 Power Snatch (115/80)
50 C2B Pull-Ups
50 Burpees
50 Clean & Jerks (135/95)
50 Toes-2-Bar
50 Cal Assault Bike
* One person works at a time
 

Mon Jul 10

Hey folks! Narrows Crossfit is hosting our first seminar and we've invited Dr. Travis Jewett to present his "Mastering the Basics" seminar. He is one of the MWOD instructors and he'll be here July 29th. This will be an awesome seminar and well worth the price of admission. See the link below for more information and how to sign up. It's open to anyone so pass it along. Thanks all!

STRENGTH:

Back Squat (6/1)
6@65%
1@85%
6@68%
1@88%
6@70%
1@90%

CONDITIONING:

3 Rounds For Time:
21 Wallballs (20/14) 
18 Cal Row
15 Box Jumps (24/20")
12 KB Snatch (53/35) 
* 14 Minute Time Cap

Fri Jul 07

Our online apparel store is up and running!  You guys can now order all your gear and customize to your hearts content.  Look around and let us know what you think or if you would like to see something that is not yet available.  

Also, you will get FREE SHIPPING on your order if you get it shipped to the gym for pick-up.  The coupon code is FREESHIP.

STRENGTH:

Clean + Hang Clean + Jerk
60%/1+1+1
65%/1+1+1
70%/1+1+1
(75%/1+1+1)2

CONDITIONING:

3 Rounds For Time:
75 Double Unders
50 Air Squats
25/20 Calorie Row

Wed Jul 05

Our online apparel store is up and running!  You guys can now order all your gear and customize to your hearts content.  Look around and let us know what you think or if you would like to see something that is not yet available.  

Also, you will get FREE SHIPPING on your order if you get it shipped to the gym for pick-up.  The coupon code is FREESHIP.

STRENGTH:

Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

CONDITIONING:

EMOMx10:
Odd: 5 Thrusters (Climbing) 
Even: 200m Run
* Run should be completed under :45 every round.  Scale distance as needed.

Mon Jul 03

See our schedule for tomorrows class times.  

Our online apparel store is up and running!  You guys can now order all your gear and customize to your hearts content.  Look around and let us know what you think or if you would like to see something that is not yet available.  

Also, you will get FREE SHIPPING on your order if you get it shipped to the gym for pick-up.  The coupon code is FREESHIP.

STRENGTH:

Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

CONDITIONING:

5 Rounds For Time:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")

Fri Jun 30

Our online apparel store is up and running!  You guys can now order all your gear and customize to your hearts content.  Look around and let us know what you think or if you would like to see something that is not yet available.  

Also, you will get FREE SHIPPING on your order if you get it shipped to the gym for pick-up.  The coupon code is FREESHIP.

CONDITIONING:

For Time: 
50/35 Cal Bike
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

RECOVERY:

3 x 3 Tempo Front Squats @ 65%
* Taken from floor, 3-2-1 Tempo

Wed Jun 28

Check out our events page to see info on our first in house seminar.  It will be covering the three main slow lifts: Squat, press and deadlift.  These are the foundation on which all other movement is built, makes sense that we start there.  

BARBELL CONDITIONING:

EMOMx6:
Minutes 1-3: 3 Snatches (165/115)
Minutes 4-6: 5 Clean & Jerks (165/115)
* Either Full or Power

CONDITIONING:

"Optimus Prime"
AMRAP 7: Wallballs (20/14)
** Every Minute Complete 5 Deadlifts (225/155), Score is total wallballs

Tue Jun 27

CNS PREP:

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% 1RM

** We will spend a few minutes warming up to prescribed weight, then proceed with 5 sets of 2. This is meant to provide a warm up for both the legs and the Central Nervous System. DO NOT go above the prescribed weight. Each set should be easy and fast. 

1RM TEST:

20 - 30 minutes to establish a 1RM Back Squat. (ref 8/11/15 & 7/25/16)

Notes: Please remember that the success of a test like this is LARGELY dictated by the mental state you are able to keep yourself in for the duration of the lift.  If you are feeling like a pansy, keep it to yourself, voicing it not only hurts you but it infects the ones around you.  Keep it positive!  Everyone that tests today is victorious, whether you reach your "goal" or not.  We've all put a LOT of work in over the last few weeks, months and years.  Please remember that this doesn't always reflect in your 1RM.  There are many other ways that are equally important that will not be tested today, such as: work capacity, flexibility, efficiency, joint stability  Just to name a few.  Acknowledge your accomplishments, you put in too much work not to. 

COOL-DOWN:

Partner Calorie Row:
40 - 30 - 20 - 10, For Time:
** One partner rows while the other rests, each partner completes each segment. 

Sun Jun 25

 

Check out our events page to see info on our first in house seminar.  It will be covering the three main slow lifts: Squat, press and deadlift.  These are the foundation on which all other movement is built, makes sense that we start there.  

STRENGTH:

Tomorrow we are testing our 1RM Back Squat.  This is a prep day to losen up and get some weight on our back.  If you cannot make it Tuesday, you will make up the test on Wednesday.  

Back Squat
6@40%
4@60%
2@70%
2@75%
1@80%
1@85%

CONDITIONING:

AMRAP 12:
40 DU
20 Calorie Row
10 OHS (115/80)

Fri Jun 23

Check out our events page to see info on our first in house seminar.  It will be covering the three main slow lifts: Squat, press and deadlift.  These are the foundation on which all other movement is built, makes sense that we start there.  

WARM-UP/STAMINA:

Sled Work

CONDITIONING:

21-15-9, for time:
KB Hang Squat Cleans (72/44)
HSPU
600m Run

Wed Jun 21

Check out our events page to see info on our first in house seminar.  It will be covering the three main slow lifts: Squat, press and deadlift.  These are the foundation on which all other movement is built, makes sense that we start there.  

CONDITIONING:

AMRAP 4:00:
250m Row
15 Burpees Over Bar
ME Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
250m Row,
10 Burpees Over Bar
ME Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
250m Row
5 Burpees Over Bar
ME Power Cleans (185/125)