“The Re-Test”
2 Rounds for time:
400m Run or 500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups



Remember this one? This is our introductory WOD. That one you did the very first time you came for Elements. It’s the WOD that likely left you a little shell-shocked at how something that looks so easy can be a pretty hard workout. 

Well today we did this to use as a measuring stick. Eleven of you took the re-test today and came away with straight “A’s”. Whether this was WOD number 5 or WOD number 40 you all aced this thing. Everyone improved! Many improved dramatically. Check the results.

Two days from the Snoqualmie Railroad Days 5k and BBQ. Respond to the Evite and register if you haven’t already!

Oh and our good friends that we just vacationed with in Cabo made the CrossFit Affiliate blog page today! Click here to see the picture of Kelly getting her first muscle-up.

Eli and Zach knocking out Elements WOD #2 doing Tabata Push Press:

ELi and Zach Elements Tabata WOD


For time:

25 Pull-ups
50 Deadlift (135#/95#)
50 Push-ups
50 Box Jumps (24″/20″)
50 Floor Wipers (135#/95#)
50 Kettlebell Clean and Jerk (35#/26#)
25 Pull-ups


Feeling Spartan? This was one of the workouts the cast of the movie “300” used to look like Spartan warriors. I think it made me feel like I fought a Spartan instead. This one was epic suck. A tough chipper with some new movements. Whether you did 100 reps or 300, it was a hard workout and a good test both mentally and physically. 

Here’s Spartacus and Lucy jerking and jumping:
Spartacus Lucy Box Jump
Lyndi doing floor wipers:
Lyndi Floor Wiper
Congratulations to Bridget who completed the women’s only Danskin Triatholon this past weekend in Seattle! She completed a .5 mile swim, 12 mile bike ride, and 3.1 mile run in 1:56 besting her previous time. What a great accomplishment!

Mr. Clean

5 Rounds for time:

10 Hang Power Cleans (135#/95#)
15 Push-ups


Deb Hang Cleans
Lots of focus on power cleans and hang cleans today. We could spend all day on them. I did on Sunday at the Olympic lift clinic! Remembering to focus on stance, grip, and jump throughout the movement. Speed through the middle, shrugging and then bringing those elbows around fast were key at the heavier weight. Three easy cues: explosively jump, stay aggressive, and fast elbows! While everyone did great it was impressive to watch Jim hit this as RX’d with good form. 

Race day this Saturday is going to be fun. We have well over ten of us running the 5k/10k. Make sure you register. Evites for the after run potluck BBQ also went out today so please RSVP.

Last but not least King CrossFit is having their Grand Opening open house party at their box on August 29th. All are welcome to go check them out. Details at their site.

Welcome back!

Complete 5 Rounds of the following couplet:

1 minute Max Effort Rowing (Calories)
30 seconds rest/transition between exercises
1 minute Max Effort Thrusters (95#/65#)

Score total reps/calories


Jump for joy the gym is open!
Jump For Joy

Hope you were as excited to see the whiteboard (and us) as we were to see you all. We missed all of you! Today was a great turnout, great effort, and great camaraderie. We had a big crowd, including two drop-in’s (Scott and Michelle) that were friends of Curtis and Bridget respectively. Eli began Elements today and finished both rounds very strong. The late PM group used the day group numbers as motivation and we saw some healthy competition in the gym. Nothing like thrusters to get everyone back in the swing of things.

Railroad Days 5k is this Saturday! Make sure you are registered (over on the right hand side of the site). BBQ / potluck after the race at the gym. Michelle should be sending an Evite.

Race Day Schedule
07:00 — Race # Pickup & Race Day Registration
08:45 — Registration and Race # Pickup Ends 
09:00 — Start of the 1k

09:10 — Start of the 5k and 10k

10:30 — Awards ceremony
10:40 — Course Closes

Get ready for the Fight Gone Bad Challenge in September. It will be a CrossFit affiliate wide fundraiser for the Wounded Warrior Project and Athletes for a Cure and our gym is participating. Poster is up in the gym, or click on the link on the right of our page. On September 26th the WOD will be Fight Gone Bad. This will be that rare time you know the WOD in advance!


Rest. Relax. Recover. Recharge. We are back from our week of R&R and can’t wait to welcome everyone back into the gym. I will be at CrossFit Seattle today for an Olympic Lifting seminar with Coach Mike Burgener and spending time with lots of PVC work on cleans and snatches (and burpee penalties). This will help us to school you in the basics of the most explosive and technical of barbell lifts.

Enjoy your Sunday. We will be ready for you all.

Curtis Cleans
Michelle Mid-clean Tom Mid Clean

Walking Death

For Time:

400m Walking Lunges 
(Hint, it’s a 1/4 mile or one lap around a track)

Post results to comments.

Do not make the mistake of underestimating this. Gently let the knee kiss the ground. Keep the toe box out in front of the knee. Rest in place. No hands on knees while walking. Stretch after!

Bridget Walking Lunge

Max Effort

Stick with it while we are gone this week!

Max Effort Reps for 2 min of each:
* Rest 1 minute between exercises

Score total number of reps in comments.

Dan Push-up

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