Open Gym or…

Thursday, August 6, 2020

Work Out of the Day

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.


Option 1:
3×5 DL
Alt 15 push ups and 15 DB bicep curls

Option 2: Conditioning (~25 minutes )
50/35 Calorie Row/Bike/600m run
20 Strict Toes to Bar
50/35 Calorie Row
35 GHD Sit-ups
50/35 Calorie Row/Bike/600m run
50 AbMat Sit-ups

Option 3: 3 Rounds NFT
1,000m run
1,000m row
50/36 cal bike


Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!



The crux of this is that CrossFit creates a balanced athlete…IF (IF, IF, IF) you have coaches that ensure you’re not getting stronger at the expense of speed, and not getting faster at the expense of strength, and not missing your gymnastics and mobility entirely! It’s so easy to get caught up in what we love and what we’re good at and miss other essential elements to becoming a balanced athlete.

The 4 Skill Levels were created by CrossFit Seattle. We have made some adjustments to accommodate the older athlete. And we have rounded them out as CrossFit has introduced higher level and “other gymnastics” that are now considered essential (such as handstands/inversions).

This is Skill Level 1. The “game” is, you must test out of Skill Level 1 before you can move to Level 2. ALL (repeat ALL) of Level 1 must be successfully tested out before you can move on to Level 2. Once you have worked through the list, you’ll find the areas that are lacking are probably consistent: either speed, strength, or gymnastics, or further broken down into pushing, pulling, core, or “work”. There is a Skill Level 2, 3 and 4. Skill Level 1 is considered minimum standards for a healthy individual and represents a healthy beginner.


TESTING OUT CAN BE DONE ON THURSDAYS AND SATURDAYS during Open Gym, or IF we have a regular programmed day where the work is completed with more than 15 minutes to spare…then your coaches can help test you out (time permitting).

TEST OUTS must be observed and signed off by a coach! “This is a test”.

Further, if you have areas that need work, that’s where your coaches come in. The “crate” that the skill levels will reside in will also include work sets (linear progressions) for speed and strength to help you “fix” those deficient areas faster. This part is in the works, and while it’s in final development stages, just ask your coaches for help.

Rebel Leaderboard

C&J Complex and “Rest Stop”PSN and “Hot Flash”