Sundays @ 9:00am | Feb 2, 9, 16, 23, March 1, 8
Fridays @ 12:00pm | Feb 7, 14, 21, 28, March 6, 13

Coach Maya

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

The same class is offered twice a week to hit different time slots. Please sign up for either a Friday or a Sunday.

$90 members (plus tax)


Sundays @ 8:00am | Dec 8, 15, 22, 29, Jan 5 & 12
Coaches Lisa MacLeod & Josh Thorn

This six-week Specialty Course is designed to work your core in multiple ways. We all know the importance of midline engagement, whether it’s in weightlifting, metcon or gymnastic movements, yet core strength is something we are ALL working on.

More than just “Six-pack Abs” your core consists on posterior chain muscles, side abdominals, as well as hip flexors, and this course is designed to work all of that to build strength and stability. We’ll then add an endurance component on top, so the developing muscular awareness can transfer into all areas of your workout.

$90 members
$120 non-members


  • So, you’ve done on-ramp, attended your first classes and are not sure how to appropriately scale the workout for your level of fitness.
  • You’ve had an injury, but don’t want to stop working out and need some options.
  • Some days showing up is the best you can do, and you need to go a little easier on the workout.
  • You are working towards a fitness goal and are unsure of the exercise progressions to get there.

This free community seminar is designed to help each athlete navigate all the options, understand the CrossFit methodology more deeply, and create their own plan for success. Join Coach Lisa to look at the Why’s and How’s of scaling, the importance of taking responsibility for your own experience, and balancing “pushing yourself” with safely progressing through the movements.


On Oct. 10, 2019, athletes from all over the world will gather locally to participate, compete, and enjoy camaraderie in 20.1, the first workout of the 2020 Reebok CrossFit Games Open. What makes the CrossFit community unique is its inimitable diversity, paired with a stubborn willingness to come together to work out and have fun.

This is more than a competition; it is a celebration of fitness and individual triumphs owned by individuals from all walks of life.

So get ready – and get some those tricky movements nailed down with four specialty skill clinics:

Thursday Sept 12 | 6:30pm – 7:30pm

GYMNASTICS: Incl Toes- to-bar, Pull-Ups, Muscle Ups…
Thursday Sept 19 | 6:30pm – 7:30pm

CORE: Incl progressions and scaling options
Thursday Oct 3 | 6:30pm – 7:30pm

HANDSTANDS: Incl progressions and scaling options
Thursday Oct 10 | 6:30pm – 7:30pm


Focus is on building skills and stamina through developmentally appropriate training for ages 7-12yrs. Each class pairs fitness with fun–essential to promote a lifetime of fitness.


Time is spent detailing each lift (snatch, clean and jerk). The focus is on participants experiencing the basic positions and learning the foundational movements.


Focus is on building endurance and stamina through extended training with distance rowing, running, and longer metcon workouts to create a more robust and efficient aerobic system.


Time is spent detailing each lift (eg: deadlift, squats, press). The focus is on participants experiencing the basic positions and learning the foundational movements.


Focus is on building technique and strength through bench pressing, bicep curls, tricep work, and flys. We build week by week so you see (and track) improvement.


Why we do what we do. Alongside the Level 1 Certificate Course the Advanced Theory Course serves as the cornerstone for CrossFit methodology and movement.


Kickstart Seminar: Saturday January 19th, 12:30-2:00pm

Coach: Tammy Dye, CFL1, CF Masters Coach

A fun, encouraging way to jump-start your nutrition goals in 2019! Over six weeks, get individual guidance and group support. Learn CrossFit®’s nutrition philosophy and how to implement the “easy yet hard” things like shopping, meal prep, and tracking. Get clear metrics to measure your body composition to compare “before” and “after” the program.

Before and after biometrics
Two one-on-one sessions with the coach
Meal plans and shopping lists
Weekly emails with tips, recipes
Fun and community support through a phone app

Discount code for members: XFITYUM. Class size limited.

$90* (members) | $120* (non-members)
Plus Tax


Saturdays at 11:15 Jan 5, 12, 19, 26, Feb 2 and 9

Coach: Tammy Dye, CFL1, CF Masters Coach

Strict pull-ups are a benchmark movement everyone wants to get, but can be somewhat elusive! This clinic will help you isolate, recruit and develop the right muscles and techniques to improve your strict pull-up, and give you specific pointers to continue work on your goals afterwards.

Discount code for members: XFITPULLUP. Class size limited.

$90* (members) | $120* (non-members)
Plus Tax


Vashon Community Pool @ 8:00am
Nov 3  |  Nov 10  |  Nov 17  |  Dec 1  |  Dec 8  |  Dec 15

Coach: Lisa MacLeod, CFL1, USA Swimming L2

Its a great opportunity to refine your stroke and to challenge yourself in a different way. Each workout will include skills and drills to improve your freestyle, a “metcon” type workout to use the new techniques you are developing, plus challenge skills you already have, athlete specific feedback, and special email followup revisiting the learning from the day.

This class is now drop-in only.


Crossfit Vashon Gym @ 11am – 12:30
Oct 20 | Price $17.91 (incl tax)

Coach: Max Baumann, CFL1

Want to get better at any of these?
Front Squat  |  Wall Balls  |  Back Squat  |  Box Jumps / Stepups  |  Overhead Squat  |  Burpees  |  Cleans  |  Thrusters  |  Rowing  |  Snatches  |  Lunging…

The squat is a foundational functional movement. It’s a universal movement we do every day getting up and down from chairs and bed and the toilet. And as you know, we do a fair amount of them in daily workouts! Understanding this movement is a lifelong effort with vast rewards.

This Saturday, October 20th, we’re offering a Squat Clinic from 11am to 12:30 (regular Saturday WODs available at 9am and 10am, and it’s totally ok to do both ?).

This Specialty Session is an opportunity to focus in on your squat. We’ll be breaking it down and going in depth with this foundational movement. Helping you make your squat safer, deeper, and more powerful.  This is a great way to take your movements to the next level.

The 90 minute focused clinic will allow us to get into detail that we don’t often have time for in normal weekly WODs and will include squat technique and review, drills to help find a better squat, mobility work to help open up and find new range and power in your hips, as well as some lifting and of course a fun workout.

Foundational work like this is great if you’re newer to CrossFit, but it’s just as important for those of us who have been doing it for a while. Whether you’re a gold medal lifter, or just coming in for your first group class, you can continue to find tons of benefit by working on foundations like this.

Come get your Squat on!