Events:
Feb. 13-14, CF Level I Cert, Rainier CF
Feb. 27-28, NW CrossFit Games Sectional. 20M/20W. At Monroe Fairgrounds.
Mar. 20-21, CF Oly Cert, Rainier CF
May 15-16, NW CrossFit Games Regional. 3M/3W. At Puyallup Fairgrounds.
Olympic Lifting classes will also be offered starting in December. Classes are up to 2 hours long and will focus on either the Clean & Jerk or Snatch. Cost is $50. Sign-up sheet will be on the wall at CFLT. Only 3 spots per class! These will be designed to increase the skills of the novice CrossFitter's Olympic lifting, and thus perform better in group WODs.
We are having our second "CrossFit Kick Start" class starting in January! Classes are Mondays and Wednesdays at 10:15am, as well as 6pm. Sign-up starts in December, so if you are interested email or call soon!
Fitness
- "increased work capacity across broad time and modal domains." - Greg Glassman
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NW Sports Rehab
December 29, 2009
December 28, 2009
December 27, 2009
Monday WOD
Warm-up: CF 2x15
Skill: Hang Power SN 5x5
MetCon: Number of rounds in 20 mins. of:
8 DLB Unders
6 Dumbbell Cleans
4 HSPUs
2 Muscle-ups
Our hearts go out to the family, friends and Co-workers of Pierce County Sheriff Deputy Kent Mundell.
December 24, 2009
Merry Christmas!
Todays WOD:
Nice: Rest Day
Naughty: "Fran"
Wishing you very happy holidays from CrossFit Lake Tapps. During this very busy time of year, remember to take time to take care of yourself. You're always welcome in the garage. . . we'll keep the heater on. Hope to see you many times in the New Year!
Merry Christmas!
From: Brady, Lori and Cari
December 23, 2009
Thursday WOD
Group
Skill: Ring Work
MetCon:
5 rounds of:
Thruster, 15 reps
Run 400 meters
Did I do that...? Maybe we should use some bleach on the floor...and clean up the chalk too.
December 22, 2009
Wednesday WOD
Olympic Warm-up
10 Slow HSPUs
10 Muscle-ups
Skill: Shoulder Press 5x3
MetCon:
9-15-21 reps of:
Chest-to-bar Pull-ups
Deadlift
We are happy to have Stephanie Pleasance in town from California! She is back in the Northwest visiting family and has been doing CrossFit in CA for a couple months. It's great having you, thanks for stopping in!
Cari B. in the Jerk.
Tuesday WOD
CF Warm-up 2x15
Skill: PVC Pressing Sn Balance, Heaving Sn Balance, Sn Balance
OHS 5x3
MetCon:
2 Rounds alternated tabatas of:
Push-ups
Sit-ups
Complete 20 seconds of push-ups, followed by 10 seconds rest. Then complete 20 seconds of sit-ups, followed by 10 seconds of rest. Alternate for two full 4 minute rounds of tabatas.
Obviously someone (Lori) added a little to this!
December 20, 2009
Monday WOD
CF Warm-up x 2
Skill: Back Squat 3x3
Snatch Grip DL 3x3
MetCon: "J.T."
21-15-9 reps of:
HSPUs
Ring Dips
Push-ups
Cari (L) and Lori (R) after a very wet, although fun, 5K. This was a huge accomplishment for Lori. She hates running, and loves to give me the "stink-eye" when I include it in a WOD. You both did great! There is nothing like facing a painful fear and knowing that you prevailed. Cheers!
Also, a big "well done" to our friends at KBA Racing for putting themselves in the front regions of the pack once again. They were racing under the Raise The Bar Team, but we know who they really were...
December 17, 2009
Friday
Rest day.
Saturday is the Santa Runs Tacoma 5K ! Come join some of the members of CrossFit Lake Tapps and KBA Racing for a fun 5k.
Tuck Sit.
L-Sit.
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