Tuesday 6-30-15

Strength:

4×6 Squat (70-75%)

WOD:

For time…

Run 400m

10 HSPU

15 Snatches (115/75)

20 Toes to Bar

25 HR Push-ups

Run 200m

5 HSPU

8 Snatches (115/75)

10 T2B

12 HR Push-ups

Run 200m

Monday 6-29-15

Strength:

6x TWO 3-Position Clean +1 Jerk (power, hang, ground) @70-75%

WOD:

5 rounds for time…

7 Burpees

15 DB Step-ups (35/20)

30 DU

Sunday 06-28-15

Strength:

6×3 Bench Press (85-90%)

5×5 Pendlay Rows

(Optional 3×10 DB Curls)

Hero WOD:

“Nate”

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

20 min AMRAP:

2 MU

4 HSPU

8 KBS (70/53)

Saturday 06-27-15

Strength:

6×4 Front Squat (85%)

Partner WOD:

42-30-18

DL (225/135)

Ring Dips
Rest 2 min

1.5 Mile Run (Alternating every 400m)

Friday 06-26-15

Strength:

7x 3-Position Snatch (ground, hang, power)

 

WOD:

12 min AMRAP:

5 T2B

10 Burpee Box Jump Overs (24/20)

25 DU

-Scaling:

Knees to Elbows, Hanging Knee Raises, V-Ups

 

 

Thursday 06-25-15

Strength:

3 Rounds NFT:

5-8 GHD SU (15-25 total reps)

10 KB Snatch

WOD

3 Rounds for time:

400m Run

10 Unbroken Thrusters (115/85)

Slate CrossFit Community Pages

Curious to find out more about Slate?

You can find and follow us on Facebook at: www.facebook.com/slatecrossfit

On Twitter you can find us @slatecrossfit

Pics and videos on instagram (plus you get a sneak peek at what the next day’s WOD is….) @slatecrossfit

And we recently updated our Google+ page as well, you can find it here at https://plus.google.com/+SlateCrossfitSeattle

We also have two other ways to see what is happening at the gym

The Slate CrossFit Community page on Facebook and Google+

Wednesday 06-24-15

Strength:

6×4 Push Press (85%)

WOD:

“Mary”

20 min AMRAP:

5 HSPU

10 Pistols

15 Pull-ups

Scaling:

Seated DB Press

Raised Box Pistols / Seated Box Pistols

Jumping PU

Tuesday 06-23-15

Strength:

6×3 Squats (85-90%)

5-10 Ring Dips between each set

-Scaling: Banded Ring Dips, Ring Push-ups…

WOD:

5 Rounds for time:

5 Unbroken hang cleans (135/95)

10 Over the bar burpees

Immediately followed by 400m ME run for time…

Monday 06-22-15

Strength:

5 sets: 2x 3-position clean+1 jerk (6 total cleans, 2 total jerks) – Ground, Hang, Power @60-70%

WOD:

4 Rounds (60 seconds of each exercise)

Calorie Row

KB Swings (70/53)

HR Push-ups

DU

Rest 90 seconds between rounds

Sunday 06-21-15

Bro Session:

5×5 Bench Press

5×5 Pendlay Rows

(3×10 BB Curls are your optional work today)

 

15 min AMRAP:

1, 2, 3……

HSPU/Wall Walks

5, 10, 15….

Double Unders

Saturday 06-20-15

Strength:

10 min EMOTM:

3 Heavy Thrusters

 

Partner WOD:

Team vs Team Cindy!

In pairs, complete as many rounds of:

5 PU

10 Push Ups

15 Squats

BUT….half of the teams will start with a 200m run.  When they return, they will call out a team to send out the door.  You must immediately stop, and run!  Most rounds wins!

Are you looking for a new gym?

Over the past month, Seattle has seen a handful of CrossFit gyms closing, relocating, or rebranding. I’ve been answering emails from suddenly displaced clients trying to find a new home. What happens when your gym closes? Do you look for a new one? Do you quit CrossFit? Do you try to find the box closest to your house? Maybe you try the one that most resembles your old gym?

You are an experienced CrossFitter who knows what you like and knows your body, you’ll likely be looking around to try a few classes out. Being the new client again can be frustrating, but if you are comfortable working out in a clean gym with a solid community led by good coaches, you will easily find a welcome place here at Slate. Once you learn names and rhythms you are right back on track.

Slate has also created a policy to help displaced clients in their search for a new gym. We will honor your dues or membership rate at your former gym until the end of the year.

You are always welcome to stop by, meet our members and coaches, and try out a week of our classes,coaching, and programming for free. You can check our schedule here, we’d love to have your passion for CrossFit as a part of our community.

Summer Promotion!!!

All new members who sign up during summer, 2015 may purchase 3 months of our Unlimited Package for the price of 2 (one time charge of $365).  This promotion will run until Labor Day (September 7, 2015)!

Fine Print:

This may not be used with any other coupons or package deals (family, military or student discount will not be applied to the $365).  The Unlimited Package is the ONLY plan you may purchase at this discounted rate, and it must be fully paid at the time of sign-up.

Elements will still be required for all non-CrossFit experienced athletes, and is not included in the discounted rate. 

Feel free to stop in (2701 NE 127th St. Seattle, WA 98125), call (206.432.9126), or send an email to info@slatecrossfit.com for more information!

High School Rates!

Slate is a community that is full of all ages and families from the surrounding North Seattle neighborhoods.  Recognizing that the summer is a part of the year when many students have additional free time, we would like to offer them a new lowered introductory rate of $100 for an Unlimited package.

Fine print: This may not be used with any other coupons or package deals (family, military or student discount will not be applied to the $100).  The Unlimited Package is the ONLY plan you may purchase at this discounted rate. 

Elements will still be required for all non-CrossFit experienced athletes. 

The minimum age for Slate CrossFit is 12 years of age.

Please talk with a coach, or send an email to info@slatecrossfit.com for more information!

High School and College Graduates!

Are you a recent graduate?

Congratulations on your achievement!  We at Slate understand this is a huge step, and would like to offer you a promotional rate in honor of this.

During the summer, you may join at an introductory rate of $100 a month for an Unlimited Package.

Fine Print:

This may not be used with any other coupons or package deals (family, military or student discount will not be applied to the $100).  The Unlimited Package is the ONLY plan you may purchase at this discounted rate. 

Elements will still be required for all non-CrossFit experienced athletes. 

Stop in (2701 NE 127th St. Seattle, WA 98125), call us (206-432-9126), or send an email to info@slatecrossfit.com for more information!

Friday 06-19-15

Strength:

6×4 Front Squats

3-5 HSPU between sets

-Scaling: Wall-walk(s) with hold (based off of individual)

WOD:

5 Rounds for time

5 clean (135/95)

10 T2B

15 Wall Balls

Thursday 06-18-15

Strength:

5×5 Weighted Pull-ups

10 GHD SU between sets

WOD

6x 200m Run

60 second rest between efforts

Then…

For time:

50 Burpees

Wednesday 06-17-15

Strength Day!

7×2 Snatch (1 hang/1 ground-heavier than last week)

5×5 Squats (85%)

5 Rounds (NOT for time)

a. 5 Snatch grip DL (100-110%)

b. 10 Back Extensions

Tuesday 06-16-15

Strength:

6×4 Push Press (80-85%)

 

TABATA!!

Double Unders

HR Push-ups

T2B

Burpees

Score is lowest round of each movement.

Rest 2 min:

ME 400m Run

 

4th of July Schedule

Good morning!

Just a heads up that we will be CLOSED July 4th and 5th.  We will do a 4th of July WOD the day before, and return to a normal schedule on Monday, July 6th.  Everyone have a great and SAFE weekend!

Monday 06-15-15

Strength:

12 min EMOTM (alternating):

3 position clean (power position, hang, ground), +1 Jerk (80-90%)

5 Box Jumps (higher than last week)

WOD:

5 Rounds for time (15 min cap):

300m Row

12 Wall Balls (20/14)

10 Pull-ups

(Scaling: Wall Balls-Weight, Pull-ups-Jumping)

Sunday 06-14-15

“Bro Session”

6×4 Bench

30 Second Hollow hold between sets

(Optional-3×10 DB Curls)

WOD

“Nancy”

5 Rounds for time:

Run 400m

15 OHS (95/65)

Saturday 06-13-15

Strength:

4 Rounds NOT for time:

15 GHD SU

10 HSPU

Partner WOD

For time…

50 alternating box jumps (30/24)

25 unison burpees

50 KBS (25 each) (70/53)

25 mountain climbers

100m leap frog

50 alternating power cleans (135/95)

Friday 06-12-15

Strength:

4×6 Squat (70%)

WOD

Max Rounds, against a 3 minute clock…

Row 250

3x Clean + Jerk (start at ~1/2 body weight)

      • Increase in weight every round (based off of 1RM C&J)
        • <100lbs = 5lbs increase
        • <200lbs = 10lbs increase
        • >200lbs = 15lbs increase

Continue to complete rounds until you cannot finish the Row and 3 C&J within the 3 minutes.

Thursday 06-11-15

Strength:

25 min to establish a Deadlift 1RM.

Skill

This is an opportunity to work on something you are not good at.  There will be two separate 10 minute work sessions, and you will choose a weakness to work on in each.  If you need a good rep scheme, ask one of us, and we’ll happily help!

(Example:

First 10 min, Every Minute on the Minute, 3 Hand Stand Push-ups

Rest/set up for 5 min

Second 10 min, EMTOM, 5 Toes to Bar)

EMOTM

10 mins (Weakness)

5 min Rest/Set-up

10 mins (Weakness)

Music!! Feedback Wanted!!!

Attention Slate!

We all have certain songs that get us motivated or that we love to jam out to (ahem, Christian…Taylor Swift).  What are some of your favorites?  Don’t be shy, it will remain anonymous (unless you would like it public) and you’ll get to hear some of your favorite beats!  Shoot us a message on FB, an email (info@slatecrossfit.com), or tell us in person, and we will add it to our Spotify Playlist ASAP.

Wednesday 06-10-15

Strength:

6×4 Push Press (all sets @80%)

5-10 Pull-ups between sets

(Scaling: alternate between sets of 3 negatives and 10 ring rows)

WOD

7 Rounds for time…(Fast and Efficient!)

4 Snatches (95/65)-(full)

8 Box Jumps (24/20”)

Tuesday 6-9-15

Strength:

7×2 Snatch (full)

-1 from power position

-1 from hang position

WOD:

AMRAP 15min

5 ring dips

7 front squats 115/75

9 push-ups

12 lateral bar overs

Monday 6-8-15 Updated Schedule!!

Attention:

There will now be a 9 am class, Monday through Friday.  Come on in and enjoy the new time!

Strength:

12 min EMOTM (alternating):

3 Position Clean (ground, hang, power position), +1 Jerk (75-85%) (even minutes)

5 24/20” Box Jump (odd minutes)

WOD:

5 Rounds

2 min to complete:

    • 5 bear complex (115/75)
    • 5 50m Shuttle Sprints

Rest 1 min