Today's WOD-  7/26/16

Find 1RM Power Snatch
*drop weights on red mats!”
AMRAP 8:00
30 Air Squats
10 Pull Ups
Rest 2:00
AMRAP 8:00
40 Double Unders
10 Wall Balls

Accumulate 5:00 in an L sit
3:00 of hip openers on each side”

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Results-  7/25/16

News and Events


CrossFit Games Week (Mon, July 18-Sun, July 24)

While Coach Janice is competing in the CrossFit Games, the gym will be open during regularly scheduled hours, but on Tuesday and Thursday of that week, the classes will be ‘hosted’ Open Gym times.  A warm up and WOD will be posted, but these will be done independently.

The ‘host’ will start the workout clock on the hour (so during the 4:30 Open Gym, the clock for the WOD will be started at ~5pm), but will not be providing additional instruction.

Monday, Wednesday and Friday classes will be conducted as usual with some special guest trainers helping us out.  See the ‘Schedule’ for additional details.


Fourth of July Schedule Change

Monday, July 4th, we will have a 9am workout only as we celebrate Independence Day! Get a workout in before enjoying Independence Day festivities!


Fundamentals Classes

Fundamentals consists of six training sessions over the first three weeks of the month with assimilation into regular classes in week four (w/continued teaching/practice).

Evening Fundamentals are scheduled for Tuesday and Thursday at 6:30pm.  Morning Fundamentals dates and times are arranged with Janice at  Saturday at 10am is Fundamentals Skills makeup day.

New sessions start at the beginning of the month (Feb. 2, Mar. 8, Apr. 5, and May 3)


2016 New Year Special

If CrossFit is on your Bucket List…or you thought it was interesting…or you wondered whether CrossFitters were just plain nuts…your opportunity has just arrived on your doorstep. Any age, any experience, any fitness level–we gear it to you! Experience CrossFit first hand!  The deal doesn’t get much better than this!

Special Offer: Fundamentals Classes–Six small group sessions teaching the basic movements of CrossFit for $50 (+tax) one-time fee AND includes your first month’s membership ($310 value).  Considering our knowledge, experience and expertise, that is a deal!

Contact Janice at to set up a time to get started.


Ok, going to try and keep this SHORT :)

2016 Games Reflections:
Day 1: Wall balls in singles and doubles - torture more for those watching. Favorite lift: snatch.
Day 2: Prefer Berm runs over sprints. Mental mess up on cleans.
Day 3: New skills: Double pump D-ball cleans, and Axle clean pr.
From the Open to the Games you were a constant encouragement and support - posts, texts, words - many of you even coming all the way to Carson! You are not just gym members, coaches, or athletes. You are my family.
Thank you. And special thanks to Alex 'my Games coach' who had to suffer through all my ups and're the best!
See you all back at the gym!!

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Big congratulations to Janice Spray on her amazing performance at the Crossfit Games! Your hard work and dedication is an inspiration to all of us. Words cannot express how proud we are of you. You're always a champion in our hearts! ❤️🏆 ...

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Speedy J.Spray!! Janice Spray ...

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Tuesday's training (7/19): Strength/WOD

Also: Go online and watch Janice rock the WODs today at the CrossFit games! Go Jan!

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Congratulations to all our 5K Gone Bad Finishers! ...

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Our Coaches

Contact Us

1331-118th Avenue SE, Suite 250
Bellevue, WA 98005
425-429-6470 (message)
425-830-1706 (text only)

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