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Friday 08.11.17


Friday 08.11.17

Why we do CrossFit . The first and most obvious is the physical result. High intensity exercise yields results that differ in kind from moderate-intensity efforts, not just in degree. In a peer-reviewed study in which one group exercised at moderate intensity for 45 minutes on a stationary bike and the other group did high-intensity intervals for 20 minutes and burned the same number of calories, the high-intensity group lost nine times the fat. Human growth hormone (HGH) and other compounds cascade into the blood of people who sprint as though a monster is chasing them and lift heavy objects as if earthquake survivors are trapped underneath. These hormones signal the body to burn fat and build muscle. The grim trudge-to-nowhere on a cardio machine, or miles of brisk walking, does not unlock this chemical cascade.-

Jun 17, 2014 – Times

No Classes this Saturday. We will be outdoors. Click here for more info.

Prep Work
3 min Row
2X6 Drinking birds
2X6 Leg pumps

10 Min EMOM
Odd Min-10 Heavy goblet squats
Even Min- 10 Heavy KB Stiff legged Deadlifts

Rest 5 min

9Min Clock
4 Rounds of
10 Toes to bar
20 Weighted step ups 24/20″ & 35lb/25lb
After finishing the last step up Max Muscle ups in remaining time
or Chest to bar Pull up

2X1 Pretzel stretch
2X1 min Prayer stretch
1X1 Table top stretch

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