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General Information

NameCrossFit Enumclaw
OwnerJohn Clary
Websitewww.crossfitenumclaw.com
Phone(360) 367-6412
Emailinfo@crossfitenumclaw.com
Address1713 Garrett St, Suite 1
Enumclaw, WA 98022

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In preparation for The Open, Mobility class will be held on Thursday at 5:30p & 6:30p. Focus will be Hip and Shoulder banded distractions, opening up our lungs through T-Spine & gut smashing, and ending with feet. As always, I'll stay late to answer any questions you might have on ailments or positioning! -Coach Worm

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Don't forget to get signed up for the CrossFit Open! FNL starts Friday!! There will not be a regular 6:30pm class for the next 5 Fridays during the Open. Thursday Deadlift Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Deadlift (225/155 lbs) Bar-Facing Burpees Over the Barbell Endurance 5:30pm 8 Rounds every 4 minutes 400m run (slow steady pace) ROMWOD to follow and prepare for the Open

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A day of food with Ryan- 6:30pm- steak, sweet potatoes and asparagus mmmmmm #food #dayinthefood

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A day of food with Ryan- 5:30pm post workout protein shake in water.... nothing exciting #dayinthefood #swoleveltine

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CrossFit Embark will be hosting a trial endurance class this Monday (2/27) at 7:30p. All are welcome! There will be no barbell included in the endurance classes. The purpose of the class will be to expand your aerobic capacity. If you would like to schedule your free trial please comment below or email embarksarah@gmail.com.

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REMINDER: BFL Partner Workout Tomorrow (Thursday) 6:00pm - 7:00pm!

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Our Nutrition Seminar got rescheduled from last week to this week. We have had a number of questions about nutrition recently and this is definitely the best venue to bring those up. With summer coming up, now is the time to build some good nutrition habits, see you tomorrow evening! #FreeSeminar #Nutrition #CrossFitSouthEnd #EatWithPurpose #BeachSeason #PoolSeason

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A day in the food life with Ryan- 10:30am- 3 eggs, 3 egg whites, 2 slices bacon, handlfull of cauliflower and broccoli, topped with a little cheddar cheese. #food #dayinthefood

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A day in the food life with Ryan- 7:30am- coffee w/protein powder #food #good morning #dayinthefood

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Congratulations and welcome Justin LaGrange to our family at Behemoth. He worked extremely hard and diligently to earn his way into our community. We are looking forward to helping Justin enhance his quality of life here at Behemoth!

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Today was so much fun! That is all! *Sign up for the Open!* Tomorrow's Workout: WOD "Interval Overload" 3 Six Minute Rounds of: 1:00 Max Push Jerks (135/95)(95/65) 1:00 Max C2B Pull-ups 1:00 Max Front Squats 1:00 Max Cal Bike 2:00 Rest

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Did Peter make this 54" box jump? No. He didn't even try. Coach @evan.bg.massey is smarter than that. Peter and Payton did use the boxes for partner wall balls last week, part of their #tjsgym #teenfitness program in #millvalley. We are psyched Peter and his family moved from Colorado last Fall. We now have 3/5 of the family in our #community and are loving them all! #tjsgyms #family #fitnessforeverybody #goalcoachplan #marin #personaltraining @jkcolwell_

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The look of pure enjoyment during @assaultairbike intervals. #assaultairbike #crossfit #crossfitgames #crossfitembark #iamcrossfitembark

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Wednesday February 22, 2017 Cardio: 1 mile Run for Time WOD: 7min AMRAP 200m Sprint 4 Push Press (115/75) 4 KB Swings (24/16) *Increase by 4 each round Scaled - 75/45, 16/12 Rx - As written Competitor - 155/105, 32/24 Strength: Every 2 minutes for 12min 10 Deadlifts (Heavy) *Increasing weight each round

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Fortius Weightlifting Clinic Series heads to Escondido, CA in March! Crossfit Xystum will be hosting one of the Nation's Top Olympic Weightlifting Coaches for a full day of top notch Weightlifting instruction, with time at the end to test your new skills and set some new PRs! March 11: Fortius Advanced Weightlifting Clinic 9am - 4pm, Only $149 Coaches: David Miller - USA Weightlifting International Coach Jesse Malcomb - USA Weightlifting and USA Powerlifting Senior National Coach ***Early Bird Pricing*** First 10 registrants will receive $14 off PLUS a free shirt! How to Register: 1) Visit:http://bit.ly/2m9D9lZ 2) Choose the appropriate clinic and click "Sign Up Now" More about the Head Coach of Fortius Weightlifting Clinics: http://crossfitfortius.com/team/david-miller/

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Fortius Kids Program - fun, functional fitness for children 5-13, all abilities. As low as $49/month, and our kids classes are held at the same time as our regular CrossFit classes - so parents can work out at the same time as their children! Great family discounts available as well. Classes running currently 3 times a week: Tuesday 4pm Thursday 4pm Saturday at 9am. Try out the kids class for a free week! Contact info@crossfitfortius.com for more details or simply show up to any class to check it out!

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It's here! It's here! Welcome, all, to Week 1 of The CrossFit Games 2017 Open. Whether you're gearing up for 17.1, looking forward to cheering on your gym-mates, or just bracing yourselves for all the madness -- please be sure to check out our upcoming class schedule changes, which go into place starting this weekend and will last for the duration of the Open. Dust off those cowbells; start warming up those cheering voices -- Week 1, here we go!: http://crossfitdc.com/2017/02/21/open-season-upcoming-schedule-changes/. (Photo: Charles W.)

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Can You See Yourself Doing 17.1? We truly believe that one of the things that has aided in the success of so many Invictus Athletes is their unconquerable mindset. These athletes know how powerful the mind-body connection is, and spend time training their mind, as they would their body. For the third year in a row, we are releasing Visualizations done by Dr. Heidi Barker that will be custom to each CrossFit Open workout. These visualizations will prepare you to go into the workout calm and with a sense of confidence, enabling you to perform your best. Only after athletes are calm can we bring them back up to focus on eliciting optimal performance. We’ve put together 3 bundles of our top-selling and most requested items so you can fully prepare for the 2017 CrossFit Open. Download them today! http://bit.ly/Visualizations2017fb

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