Welcome to CrossFit Basic

Welcome to CrossFit Basic. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. Special forces, expecting mothers, collegiate athletes, military members, business executives, police officers, grandmothers and grandfathers, fire fighters, high school athletes, and regular folks like you and I, have all walked through our doors and have been positively impacted by our training regimen. CrossFit is for everyone; scalable and adapted to the individuals skill and ability level. Our members are our biggest asset and we strive to foster a nurturing, caring community of CrossFit enthusiasts. Please contact us or come on down for a visit, we welcome the opportunity to meet you!

 


 

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:)


Calendar of Events

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May 2012

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CrossFit Basic Blog

Friday, 05.18.12: 5/18/12

4 Rounds

-400m run
-20 Push-ups
-10 Box Jumps

Rest 2 Minutes between rounds.

Score is SLOWEST of 4 intervals.

Thursday, 05.17.12: 5/17/12

STRENGTH

Find 5RM Thruster

CONDITIONING

"Running Fran"

600m Run
21 Thrusters 95/65 lbs
21 Pull-ups

400m Run
15 Thrusters 95/65 lbs
15 Pull-ups

200m Run
9 Thrusters 95/65 lbs
9 Pull-ups

Wednesday, 05.16.12: 5/16/12

5 Rounds for Time:

-5 Deadlifts at 70-75% 3RM (Basics sub 15 heavy Russian kettlebell swings)
-15 Burpees

-rest 5 minutes

3 x 500m Row
-rest 2-3 minutes between efforts

Tuesday, 05.15.12: 5/15/12

STRENGTH

Establish 2 RM Heaving Snatch Balance

CONDITIONING

AMRAP 12

-5 Snatch Balance 115/85
-10 Toes-to-Bar
-15 Wall Balls
-20 Double-unders

Monday, 05.14.12: 5/14/12

STRENGTH

Work up to heavy 1RM Hang Squat Clean.

Basic: 5 Pull-ups EMOTM for 10 Minutes. Try to improve over last week's performance.

CONDITIONING

AMRAP 20
-Run 400m 
-12 Hang Squat Clean 135/95 (Basics use dumbells)
-12 Burpees


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