Elliott Bay CrossFit

Establish Your Fitness

[Elliott Bay CrossFit @ElliottBayCF]

BOOM!!!! Stephen getting his first Bar Muscle Up!!!!
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#ebcf #ebcffamily #anchorathlete #anchorathletics #setyouranchor #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove... https://t.co/Oj6NdCEv9X

[Elliott Bay CrossFit @ElliottBayCF]

We are now selling @oleolife CBD Products, try some today!!
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #anchorathlete #anchorathletics #setyouranchor #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove... https://t.co/2Z6dm0Rb9C

[Elliott Bay CrossFit @ElliottBayCF]

Don’t forget, our 2nd ever Anchor Throwdown is tomorrow!! Doors open at 8, first event at 8:30. Still time to sign up!! Here are some hints for the 4 events (in order)!
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#ebcf #ebcffamily... https://t.co/IqfUEPW6Id

[Elliott Bay CrossFit @ElliottBayCF]

Functional fitness, she’s farmer carrying too!
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#ebcf #ebcffamily #anchorathlete #anchorathletics #setyouranchor #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove #crossfitlife... https://t.co/X0GjnWZGwg

[Elliott Bay CrossFit @ElliottBayCF]

EBCF Announcements:

1. Cubby Clean Out - please remove anything you have kept at the gym by Friday 4/5. At the close of classes that day everything left will be gathered and donated. You are welcome to... https://t.co/yYajOqoGr9

[Elliott Bay CrossFit @ElliottBayCF]

TUE 03.26.2019

STRENGTH/SKILL
Eccentric Deadlift
3x5 (each rep is Deadlift + 3 sec return, including rep 5)

CONDITIONING
20 Min AMRAP
1 Round of "Mary"
5 Strict HSPU
10 Pistols
15 Pull Ups
1 Round of "DT"
12... https://t.co/zLsadG7ouH

[Elliott Bay CrossFit @ElliottBayCF]

MON 03.25.2019

STRENGTH/SKILL
Box Squat
4x5

CONDITIONING
30-20-10
DB Box Step Overs 2x50#/35#, 24"/20"
Burpee Box Jump Overs 24"/20"

Post Workout Recovery/Mobility:
- 20 Scorpions
- Easy 1000 m Cool Down Row
-... https://t.co/YxTBMOTRFt

[Elliott Bay CrossFit @ElliottBayCF]

SAT 03.23.2019

Teams of 2:
400 Double Unders
3000 m Row
200 Wall Balls 20#/14#, 10'/9'

One person works, the other planks.
Work can be split however you like.

30 Min Cap

#ebcf #ebcffamily #crossfit... https://t.co/55rtX8TtRM

[Elliott Bay CrossFit @ElliottBayCF]

New Swag is in!! Grab one today! Thanks @gbpro
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #anchorathlete #anchorathletics #setyouranchor #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove... https://t.co/bV1RTD40G1

[Elliott Bay CrossFit @ElliottBayCF]

We got some STRONG Ladies!!
💪🏾💪🏾💪🏾💪🏾⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #anchorathlete #anchorathletics #setyouranchor #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove #crossfitlife #crossfitter... https://t.co/DOCzRnX72V

[Elliott Bay CrossFit @ElliottBayCF]

THU 03.21.2019

STRENGTH/SKILL
Push press 3x5
--Superset With--
Weighted pull ups 3x5

CONDITIONING
1000 m Row
- then
3 Rounds
25 Box Jump Overs 24"/20"
400 m Run

Feeling good, throw on a Weight Vest!

POST... https://t.co/nj3QLOBmLH

[Elliott Bay CrossFit @ElliottBayCF]

Alex been crushing it, got his Ring Muscle Up last week and the Bar Muscle Up today!!!!
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #anchorathlete #anchorathletics #setyouranchor #seattle
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#crossfit #crossfitters... https://t.co/SROVUV3L6s

[Elliott Bay CrossFit @ElliottBayCF]

The hits keep coming @whoatopher with his first Bar Muscle Up!!!!
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #anchorathlete #anchorathletics #setyouranchor #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove... https://t.co/0KS1CSzatf

[Elliott Bay CrossFit @ElliottBayCF]

Lets keep the party going with @moysesmarcus getting his first Ring Muscle Up!!!!
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #setyouranchor #anchorathlete #anchorathletics #seattle
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#crossfit #crossfitters... https://t.co/kPvzlbhsFo

[Elliott Bay CrossFit @ElliottBayCF]

WHAT A MORNING with 3 more people getting their Ring Muscle Up!!!! Let’s start the party with @dnordell11 !!!!
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #setyouranchor #anchorathlete #anchorathletics #seattle
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.... https://t.co/UGTLPtA3A4

[Elliott Bay CrossFit @ElliottBayCF]

WED 03.20.2019

STRENGTH/SKILL

EMOM for 14 min

Even: Muscle up transitions or 2-4 linked muscle ups

Odd: 30 sec superman hold

CONDITIONING
15 Min AMRAP
Squat Clean 185#/125#
2-4-6-8-10.....
Toe to Bar... https://t.co/ECJJa11eAa

[Elliott Bay CrossFit @ElliottBayCF]

TUE 03.19.2019

STRENGTH/SKILL

Push press 3x5

--Superset With--

Weighted pull ups 3x5

CONDITIONING

3 Rounds for Time:

400m Run
15 Dball cleans (100#/70#)
20 Single arm dumbbell thrusters (50#/35#)

ABOUT THIS... https://t.co/yLI84nW4lc

[Elliott Bay CrossFit @ElliottBayCF]

MON 03.18.2019

STRENGTH/SKILL

Box squat 4x5

Increase 5-10# from prior week

CONDITIONING

5 Rounds for time:

50 Double Under
15 Overhead sqat (95#/75#)
5 Burpee bar muscle up

ABOUT THIS WORKOUT

STRENGTH:
-... https://t.co/tGfyybcjqK

[Elliott Bay CrossFit @ElliottBayCF]

Starts tomorrow, not to late to join!
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #setyouranchor #anchorathlete #anchorathletics #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove #crossfitlife... https://t.co/rOgXGqZZQt

[Elliott Bay CrossFit @ElliottBayCF]

Beautiful day on the mountain!
⚓️⚓️⚓️⚓️
#ebcf #ebcffamily #setyouranchor #anchorathlete #anchorathletics #seattle
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#crossfit #crossfitters #crossfittraining #crossfitlove #crossfitlife... https://t.co/C5dUyeNVZp