Burien Strength & Conditioning

1. Starting our Wednesday with our conditioning for the day - "Waterlogged". 2. Finishing today with Body Armor with a focus on the...

1. Starting with skills, we'll be building our capacity on the strict handstand pushup, challenged by the rower. 2. Conditioning to...

Week #5 of "Grunt Work". "Muscle Monday" in full effect. 1. Adjusting our back squat waves to smaller sets, and bringing out...

METCON: “Bubba Gump” 800 Meter Run 9 Hang Power Cleans (185/125) 21 Bar-Facing Burpees 800 Meter Run 15 Hang Power Cleans (135/95) 21...

Closing in on the end of Week 4 in "Grunt Work". A three-part workout combining three CrossFit.com workouts - "Fran", "Diane", and...

METCON: In Teams of 2, Complete 3 Rounds for Time: 40 Calorie Row 800m Run 40 Sit-Ups 6 Wall Walks If unable to run, complete: 40...

1. Barbell Cycling. 2. Conditioning, and a classic CrossFit.com benchmark - "The Chief". A. BARBELL CYCLING: On the 2:00 x 5 Sets: 3...

1. Strict Handstand Pushups. Checking in for a screen shot of where we currently are, as we approach 1/3rd of the way through "Grunt...

Week #4 of "Grunt Work". After our first three weeks of ascending back squat percentages, we are taking a brief recovery from the...

A. STRENGTH: On the 2:00 x 5 Sets: 2 High Hang Cleans (Pockets) 2 Hang Cleans (Knee-Level) 2 Cleans (Floor) Set 1 - 45% of 1RM Clean ...