March 2019


In 2017 we saw the DB Snatch and Burpee box jump overs in 17.1, here’s some tips and standards for the movements! Use your jumping muscles Focus on an efficient path for the dumbbell (straight up, not in a circular pattern) Touch both heads of the dumbbell to the floor for each rep! BBJOs Stay[…]

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19.3 and 19.4 News! 1. Thank you to Kippin It Real for providing snacks on Sunday. 5 spirit points! 2. The Good Mornings are the #1 team again this week, nice work guys! They owe it to great team participation and strong performance in collecting extra points. PR’s, fancy dress, social media… it all pays[…]

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As Thanksgiving approached (TG 2018), the CrossFit Vashon staff knew that there was a difficult time looming. The Holidays. The period of time between Thanksgiving and New Years that is basically one long party, and rarely do partying and fitness pair well together, (except with CrossFit). We decided that in order to keep our momentum[…]

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Details for 19.2! Coaches Josh and Tammy bring you details, strategies, and movement demonstrations for 19.2. The event on Saturday is themed “Suffer on Saturday” and the spirit theme is ‘twinning’! The Rx workout is: Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135/95[…]

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