Remember - the gym will be closed next Thursday evening through Monday due to the 2012 CrossFit Games NW Regional Competition! We will still have the noon class on Thursday, but all Thursday evening classes and all classes Friday, Saturday, and Monday will be cancelled.

CrossFit Industrious has a team and 3 individuals that will be competing at Regionals - events run all day Friday, Saturday and Sunday. Come out and support your fellow Industrious athletes!!! For more information CLICK HERE.

For time:

200m Farmers carry (50/30#)

90 Squats

60 Deadlift (155/105#)

200m Lunge

400m Run

Jenna is one of the CFI athletes that will be competing at Regionals! Jenna will be competing in the Individual Women's category, in addition to the team that we have competing. The Industrious team is Mark E, Mark H, Spencer, Ben, Gretchen, Amanda, Dawn and Shelby.

Announcement regarding signing up for and cancelling classes in MindBody!!

In an effort to ensure everyone can get into the class they would like to come to, we have changed the scheduling in MindBody so that you MUST CANCEL YOUR RESERVATION AT LEAST 8 HOURS IN ADVANCE if you cannot make it to a class you are signed up for. We are trying to eliminate last minute cancellations and make the most of the 12 spots available for each class, so everyone can get their WOD on!

We know scheduling can be tough so hopefully this will be a good and fair way to make sure everyone can get to the classes they want to. Thanks everyone for helping us and each other out!!!

For time:

Row 1,500m

50 Burpees

30 Thrusters (135/95#)

Happy birthday to one of our most positive, supportive, and studette members Kristina!! Your energy and awesome attitude are awesome in the gym, and we love you! Happy birthday Kristina!!!

And happy birthday to Michelle!!! You always have a positive attitude and are willing to give anything a try and get after it! You are awesome to have in the gym Michelle, happy birthday!!!

We have officially added a CrossFit Kids/Teens class to our summer class schedule!!! This class is designed specifically for kids age 10-17, and will be an awesome opportunity for kids to workout with other kids!

Classes will run Monday, Wednesday and Friday mornings from 9-10am June 27 - August 31st, and the cost for the 10 weeks of class is $99.

These classes will be in addition to the camp we are running in partnership with the City of Edmonds and Verdant Health Commission - this will be our very own class for the kids/teens we already have in the gym, and hopefully more!

For more information about our classes CLICK HERE.

For more information about CrossFit Kids CLICK HERE.

To sign your kids up for these classes CLICK HERE.

Build to a 1 Rep Max Snatch

- THEN -

AMRAP 5 minutes:

30 Double unders

1 Snatch (85% 1RM)

- REST 2 MIN, THEN -

AMRAP 5 minutes:

30 Double unders

1 Snatch (85/% 1RM)

"CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor)." -www.crossfitkids.com

21 Overhead squats (95/65#)

9 Ring push ups

15 Overhead squats

15 Ring push ups

9 Overhead squats

21 Ring push ups

Congratulations to Greg and his new fiance Beth who got engaged over the weekend! According to Greg the proposal went off without a hitch at the Sounders game, and she was totally surprised! Congrats to you both!!!

Thank you again to everyone who came to our Member Appreciation BBQ Friday night! We had a great time with everyone, and will definitely be doing something similar soon!

AMRAP 20 minutes:

5 Push jerk (165/110#)

10 Box jumps (24/20")

15 Pull ups

For those of you who missed it, we have a new addition to the gym! We have our new tag line "WORK HARD. LIVE FIT." in wood letters now hanging above the white board. For those of you who weren't there on Friday, or if you were there and didn't have a chance to sign them, please make sure you get your name signed on the letters! They are to commemorate our first 100 members - and we want you all to sign!

***Special thanks to everyone for such a great turn out yesterday evening at our first annual member appreciation night at the gym!!! You all are so awesome and you continue to inspire us and each other every day - Industrious style. WORK HARD. LIVE FIT.

Run 1200M

30 Backsquat (135#/95#)

Run 800M

20 Backsquat (135#/95#)

Run 400M

10 Backsquat (135#/95#)

Thanks Preston for snapping this photo at the BBQ last night!

Remember! CFI Member Appreciation night is TONIGHT at the gym at 6:30!!! Evening classes are cancelled so come get your Tabata on at the morning or noon classes, and then come to the gym in the evening for a fun night with your fellow Industrious athletes!

Food and beverages will be served - feel free to bring more to add to the mix, or just bring your wonderful smiling face! And don't forget - significant others, kids and dogs are also welcome - bring the whole family!!!

Tabata Mixer:

Alternating One Arm Dumbbell Power Snatch (70#/50#)

Wallball Shots (20/14# to 10' target)

Sumo Deadlift High Pull (75/55#)

Lateral Bar Hops

**Tabata means 20 seconds of work followed by 10 seconds of rest. Rotate stations after each 20 second interval, Repeat 8 times**

The 4:00 class taking part of their workout outside on a nice sunny evening. Can't wait for more outdoor WODs in the summer at Industrious!!!

2-2-2-2-2 Clean

2-2-2-2-2 Press

2-2-2-2-2 Push Press

The 6:00 squad working on one of the ten general physical skills...coordination. Today's workout will focus on another general physical skill...Strength. Do you know what the other 8 general physical skills are???

AMRAP 17 minutes:

8 Handstand push ups

10 Front squats (155/105#)

16 Ab mat sit ups

The noon class making their way through wall climbs last week. Lots of people were making it farther up the wall than they ever have before - nice work everybody!