August 2018


What brought you to CrossFit in the first place? What were your first impressions? What was your first ‘bright spot’? What are you working on now, and what is your favorite memory at CrossFit Vashon? Ft. Hilary Limont. Aka ‘Hil’. Aka Hilary ‘Lethal’ Lee. Man, it was 2009 – Paul was grinding hard at work[…]

Read More

Lisa demonstrates 3 GHD movements: 1. GHD Situp: Core stays engaged from the upper abs through the hip flexors 2. GHD Hip extension: The back stays flat and the hip movement is stabilized through the Glutes and the Hamstrings. 3. GHD Back extension: The hips stay static and are stabilized with the Glutes and the[…]

Read More

  View this email in your browser Programming What’s coming up? Mystery Monday! Click on link for clue Tuesday: DB Squat Snatch, DB Thrusters, Running Wednesday: Split Jerks Thursday: Running Intervals Friday: Benchmark WOD ‘Fight Gone Bad’ Saturday: Double Unders and Squat Snatches Copyright © *|CURRENT_YEAR|* *|LIST:COMPANY|*, All rights reserved. *|IFNOT:ARCHIVE_PAGE|* *|LIST:DESCRIPTION|*Our mailing address is: *|HTML:LIST_ADDRESS_HTML|*[…]

Read More

Lisa tries out a few drills for Lat engagement and core activation. Remember those ab-rollout wheels? Well this is similar! These movements require tension and activation in the lats, as well as core stability. The goal, kipping toes-to-bar, requires a coordination of both.