Welcome to CrossFit Basic
23175 224th PL SE, Ste D-2
Maple Valley, WA 98038
Driving Directions please check out CONTACT US.
NOTE: We are at the End of the Cul-de-sac. Follow the Paint Splatters:)
Monday *6:30am, 9:30am, 3pm, 4pm, 5pm, 6pm
Tuesday 9:30am, 4pm, 5pm, 6pm
Wednesday *6:30am, 9:30am, 3pm, 4pm, 5pm, 6pm
Thursday 9:30am, 4pm, 5pm, 6pm
Friday 9:30am, 3pm, 4pm, 5pm, 6pm
Saturday *8am, 9:30am
Sunday closed
The Basic's Program are welcome anytime Monday, Wednesday, Friday & Saturday
Basic's
"Cindy"
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats
CrossFit
30 Cal Row
15 Thrusters (FB 115/85, Rx 95/65, A 75/55, B/C 45/35)
10 Ring Push Ups (FB 6 Muscle Ups, Rx Rings, A Decline Push Up, B/C Push Up)
30 Cal Row
15 Ground To Overhead
10 Ring Push Ups
30 Cal Row
15 OHS
10 Ring Push Ups
*Tommorrow is the first day of this years CrossFit Games! The first workout will be posted tonight at 5pm! We at Basic love competition in all forms of fitness, the challenge is our spice of life, we welcome the new session. That said, for the next 5 weeks the first stage of the CrossFit Games called "The Open", will be underway, and to give our athletes at Basic and from the local area, a chance to "taste" the WOD, before they are judged on Saturday (all WOD must be judged for quality of movement), Wednesday's 6p WOD is tentative and scheduled to change. No judging is permitted unless worked out and authorized by your coach. Please send any questions and/or comments to info@crossfitbasic.com thanks.
Details tomorrow on Saturday's event. Sign up for heats will be determined after WOD is announced.
More information on the CrossFit Games go to games.crossfit.com
Class A/B/C Lifters:
Back Squat 5x3 (add 5# from last)
FB/Rx
Snatch 1x5 @ 80%
Back Squat 1x1 @ 90% (Heavy Single)
AMRAP 12
3 HSPU (FB 2" Hand Raisers, Rx HSPU, A Hand Deficit, B/C Decline Push Up 20" Box)
6 K2E
9 Kettlebell Swing (FB 70/53, Rx 53/35, A 44/26, B 35/18)
Basic"s
3 Rounds
Row 500m
15 Dumbell Squat Cleans
10 Push Press
5 Burpees
CrossFit
60 Double Unders
15 Ring Dip
30 Wall Ball
50 Double Unders
12 Ring Dips
25 Wall Balls
40 Double Unders
9 Ring Dips
20 Wall Balls
......
10 Double Unders
1 Ring Dip
5 Wall Balls
Basic's
Skill: Work on Banded Kipping Pull Up and Double Unders for 15 mins
8 Rounds
6 Pull Ups
10 Wall Balls
Hold a Plank for 30 secs
CrossFit
Class A/BC
EMOTM Bench Press 3x8
FB/Rx
EMOTM Bench Press (FB 3x8 45% with reds/mini oranges, Rx 3x8 @ 60%)
8 Rounds
6 Sumo Deadlifts High Pull( FB 135/95, Rx 115/85, A 95/65, B 75/55 C 53/35 KB)
8 Pull Up
10 Box Jumps 24/20
Basic's
AMRAP 20
5 Push Up
10 Kettlebell Swing 35/26
15 Box Jumps 20/16
CrossFit
1:00 of Max Push Ups FB Max Muscle Ups
For Time:
30 Kettlebell Swing 53/35
50 OHS 45/35
Row 500m
Rest 1 Min
Repeat 3x