Welcome to CrossFit Basic
Welcome to CrossFit Basic
Location:
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:)
Hours Of Operation:
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
*Bible & Barbell
Calendar of Events
CrossFit Basic Blog
Friday, 01.27.12: Smile The Sun Is Out
Attention: my post about the closing of the 9:30a class was ONLY regarding Thursday's class. Thanks and sorry for the mess up.
Basic's
"Nicole"
AMRAP 20
Run 400m
Max Rep Pull Up
CrossFit
15-12-9 Squat Clean @ 50%
30-24-18 Box Jump 24/20
Run 400m
-3 Rounds total, first round 15 Squat Cleans, 30 Box Jumps and a 400m Run, second round 12 Squat Cleans, 24 Box Jumps and so on...
Thursday, 01.26.12: Press Something
Clean & Jerk 1x3 @ 90%
Bench Press 3RM with chain
AMRAP 20
15 Push Press
15 Pull Ups
250m Row
9:30a class is cancelled till further notice, any questions or comments email us at info@crossfitbasic.com thanks.
Heard the purse this year for the CrossFit Games is $1,000,000.00...Yes we as CrossFitters train for real life scenarios, now I think we train for life and a million dollars. Wow how far we have come!
Wednesday, 01.25.12: Maple Valley CrossFit Basic
Basic's
6 Rounds
6 Knee To Elbows
6 Push Ups
12 Kettlebell Swings 35/26
CrossFit
8 Rounds
8 Toes To Bar
12 Pistol (alternating legs)
16 Kettlebell Swing 53/35
Paleo Challenge points need to be turned in, food logs need to be checked by partners as well, get on it people;)
Tuesday, 01.24.12: Max Effort
Snatch 1x3 @ 90%
16" Box Squat Sumo 3RM
5 Deadlift @ 75%
15' Rope Climb 5 ascents
500m Row
4 Deadlift
15' Rope Climb 4 ascents
400m Row
3 Deadlift
15' Rope Climb 3 ascents
300m Row
2 Deadlift
15' Rope Climb 2 ascents
200m Row
1 Deadlift
15' Rope Climb 1 ascent
100m Row
Monday, 01.23.12: Fight Gone Bad Style
Basic's
Pull Up
Sit Ups
Goblet Squat 53/35
DB Push Press 25/15
Box Jump 20/16
FGB Style 1 minute at each exercise. 1 minute of rest between rounds, 3 rounds. Score total reps
CrossFit
Pull Ups
Sit Ups
Thrusters 115/85
Lateral Burpee Over Bar
Box Jump 24/20
FGB Style 1 minute at each exercise. 1 minute of rest between rounds, 3 rounds. score total reps
COME IN THE BACK OF THE BUILDING.
Power outage has messed up the garage door, we will fix the door ASAP and for the meantime thank you. Power has returned to the building.
One month into the year, hope everyone is working hard at their goals, 11 more months to go!
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