12-5-19

CrossFit 5150 - CrossFitWarm-upWeightliftingFront Squat (3x3)start at 60% go up in weight each setMetconMetcon (Time)21-15-9 front rack lunges 95/65 AB cals T2B

12-4-19

CrossFit 5150 - CrossFitWarm-upMetconMetcon (No Measure)EMOM 14: Odd: :10 HS hold against wall or freestanding hold Even: 1x walk hands around box with knees or feet on the center of the box.Metcon (Time)Run 800m 50 Burpees 25 Thrusters (135/95) Run 800m

13-3-19

CrossFit 5150 - CrossFitWarm-upWeightliftingsnatch balance + 2 OHS (3x3 )Go up in weight each setMetconMetcon (Time)4 Rounds 75 Double-unders 25 Russian swing (70/53) 25 Box jump over (24/20) 25 Abmat sit-ups

12-2-19

CrossFit 5150 - CrossFitWarm-upWeightliftingBack Squat (1x1)Bulgarian split squats (2x8)Good Mornings (3x7 )start at 60 % of your 1 rm go up in weight each setShoulder Press (1x1)

Sanctuary Sunday

CrossFit 5150 - CrossFitWeightliftingCl. + J16 EOMOM 60/2, 65/2, (70/2)2, (75/1)2, 80/1, 90/1MetconMetcon (Time)Smash Mouth For time: 3 rounds 800m run 21/15 Bike cal. 3 Bergeron Beep Tests 75/55Beep Test is : 7 Thrusters 75/55, 7 Pull ups, 7 Burpees,

11-30-19

CrossFit 5150 - CrossFitWarm-upMetconMetcon (Time)Row 120 calories 80 Alt. DB snatch (50/35) 40 med ball sit ups 29/14

11-29-19

CrossFit 5150 - CrossFitHope everyone had a Happy Thanksgiving

11-28-19

CrossFit 5150 - CrossFitWarm-upMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom,...

11-27-019

CrossFit 5150 - CrossFitWarm-upMetconMetcon (No Measure)EMOM 14: Odd: 5 wall walks Even: 10 Shoulder touches against wallMetcon (AMRAP - Rounds and Reps)AMRAP 14 Run 200m 25' Handstand walk/ 5wall walks 15 Burpees 10 Box jump (30/24)

11-26-19

CrossFit 5150 - CrossFitWarm-upMetconWeightliftingsnatch high pull + 1 full snatch (5x1 )go up in weight each timeMetconMetcon (Time)2 Rounds 20 Overhead squat (135/95) 40 CTB pull-ups

STRENGTH, COMMUNITY & COMMITMENT

 

MISSION

1.

Help people of all fitness levels reach their full potential and achieve goals they never thought possible.

2.

Build a community of people who support, challenge and inspire each other by living a healthy lifestyle.

3.

Make people have fun at fitness, look forward to working out and are committed to their success.

OUR MEMBERS SUCCESSES

TIM MCCOY : 65

CrossFit gets me moving. I have seen my strength and mobility improve considerably.

PILAR ELSIVAR MCCOY : 63

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CrossFit gets me moving. I have seen my strength and mobility improve considerably.

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CHRIS MORRISSEY : OWNER

Chris has been in the health and wellness field for over a decade, and CrossFit since 2008. He founded CrossFit 5150 in 2011. He built a small group of personal training members into a community of CrossFitters, and has changed the lives of hundred of people.

            

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