Workout of the Day

METCON 20-15-10-5 a1. Bulgarian Split Squats a2. Strict Pullups x 4 Set set 1 = 20/set 2 = 15...etc increase Weight Each Set this Is Not For Time b1. Bb Goodmornings b2. Weighted Dips x 4 Sets *same As Above c1. Bb Bicep Curls X 10-12 c2. Skull Crushers X 12-15 x 4...

METCON 5 Rounds 500m Row 400m Run 20/17/cal Ab 15 T2b rest Walk :90 Btw Rounds

STRENGTH In 12 Min Build To A 1rm Squat Clean METCON 5 Sets 3 Squat Cleans (135/95) 4 Stoh 5 Box Jump Overs r 1 Min *start From Where You Left Off 3 Min On 1 Min Off

Join us for another fun Saturday workout 830-930am open gym 10am WOD

Join us for a fun Black Friday workout 9am and 10am only

Happy Thanksgiving! Join us at 8am at Hiawatha playfield(West Seattle High School) for our annual Turkey Bowl!  All family and friends are welcome:)

STRENGTH 20-15-10-5 a1. Back Rack Lunge a2. Bb Bent Over Row x 4 Set set 1 = 20/set 2 = 15...etc increase Weight Each Set this Is Not For Time b1. Deadlift b2. Seated Db Shoulder Press x 4 Sets *same As Above c1. Dbl Db Bicep Curls c2. Skull Crushers x 4 Sets *all...