April 2019


Our Memorial Day Community WOD is… “Body Armor”1 mile run, 100 pullups, 200 pushups, 300 airsquats, 1 mile run. *Wearing a weight vest if you have one!* This workout, also named “Murph” is one of the first CrossFit workouts I ever completed. In Colorado, with 20 other people that I knew and was about to[…]

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Many people get caught up in the workout, but afterwards can’t remember how much weight they had on the bar. The simple benchmarks to remember are: 45lb Barbells: 95lbs, 135lbs, 185lbs, 225lbs, 275lbs, and 315lbs. 35lb Barbells: 85lbs, 125lbs, 175lbs, 215lbs, 265lbs, and 305lbs Remember these, and you can always figure out what you did![…]

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Do you have trouble keeping up with all the terminology? AMRAPs and EMOMs and ‘For Time’ and DB PCs…what the heck do the coaches want me to do again? Here’s a quick dictionary, so next time you get into class and there’s a laundry list on the board, you’ll know exactly what to do! Affiliate[…]

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These simple exercises will help you develop proper function of the shoulder, which will be great for performance and injury prevention! Bulletproof your rotator cuff with a little ‘pre-hab’ work before class, or work 1:1 with a coach for optimal stability and mobility practice. Many CrossFit workouts involve movements that involve pressing and stabilizing weights[…]

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Emily Tedder is a Mother of 3, school volunteer, and a pillar of support in the church community! :14 Goals! :55 Other things Emily does in the community! 1:49 How to fit in CrossFit with a busy schedule 2:11 Mom strength!! 2:52 Favorite CF Vashon memory:)