Burien Strength & Conditioning

1. Overhead work to start our Friday. First on our hands in some handstand walking practice, followed by our weekly build on the barbell. ...

METCON: Not for Time: 2 Rounds: 60/45 Calorie Bike 1,000m Row 800m Run At a controlled, low intensity, a "CrossFit triathlon" of...

Starting our Wednesday with some work on the barbell. Deadlifts to start. Conditioning comes next, with four movements: biking, burpee...

1. A three-part workout as our training today, starting every 10:00. Time remaining after completion is rest. On the 0:00... Weights: ...

Week #3 of "Grunt Work". Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will...

A. For time, a triplet of running, toes to bar, and burpees. Building the engine today. B. Handstand walk practice to finish our...

A. Deadlift - Building in percentages from last week B. Heavy barbell/gymnastics intensive metcon to finish our Friday today - “Van...

METCON: Not for Time, and at a Controlled Intensity: 30-25-20-15-10: Calorie Row 60-50-40-30-20: AbMat Sit-Ups *After each round,...

Building upon last week, we'll be adding loads to our overhead work. This will lead us into our conditioning for the day, and a classic...

As mentioned last week, Tuesday's will commonly start with a skill-based focus. Using our max-effort strict handstand pushup test last...