CrossFit Wenatchee - Wenatchee, WA

Welcome to CrossFit Wenatchee

 ***Thanksgiving Week Schedule***
Monday: Regular Class Times
Tuesday: Regular Class Times
Wednesday: Open Gym 4-730pm
Thursday: 10AM CLASS ONLY
Saturday: 9-12pm Open Gym

Our Vision:

To provide an environment for athletes of all types to grow and learn while holding each other to a high degree of accountability and improving the community around them. CrossFit Wenatchee focuses on helping athletes develop a love for fitness and integrating the strength and confidence they gain in the gym in to their daily lives. Our Coaching staff, and their unique backgrounds and skill-set, provide a welcoming environment for athletes of all levels and are here to help you reach your goals both inside and outside of the gym.


  • WOD 11.25.2015


    Open Gym 4-730pm

  • WOD 11.24.2015


    15 Minutes to Establish:
    A)Max Distance Triple Jump (broad jump)
    B) Shuttle Run
    C) Vertical Jump

    EMOM For 5 Minutes:
    5 Touch and Go Speed Deadlifts
    *No bounce, just explosive upward movement

    10 Minute AMRAP:
    100 Calorie Airdyne
    *With remaining time, complete as many burpee pull-ups or burpee muscle-ups as possible

  • WOD 11.23.2015


    15 Minutes to Establish a Heavy MisFit Complex:
    Power Clean+Push Jerk+Front Squat+Squat Clean+Split Jerk

    EMOM For 5 Minutes:
    10 Lateral Box Overs 24/20
    *Bumper plates are a scale option

    15 Minute AMRAP:
    10 American Kettlebell Swings 53/35
    10 Thrusters 75/55
    10 Push-ups
    10 Pull-ups

  • WOD 11.17.2015

    35 Minutes to Establish a CrossFit Total:
    1 Rep Max in Each of the Following:
    Back Squat
    Strict Press

    5 Minutes Airdyne For Calories

  • WOD 11.16.2015

    15 Minutes of Skill Work

    *During this time: Row 2k with a partner, switching every 250M


    10 Minutes to Complete:

    2x2 Front Squat


    5 Rounds For Time:

    30 Second Plank Hold

    20 Jumping Lunges

    10 Strict Pull-ups

    5 Strict Toes to Bar

    *15 Minute Cap

  • WOD 11.13.2015

     4 Rounds For Time:
    5 Hang Clean & Jerks 135/95
    10 Burpee Box Overs 24/20
    15 American Kettlebell Swings 53/35
    20 Jumping Lunges
    50 Double Unders
    *16 Minute Cap

    10 Minutes to Establish a 20 Rep max Deadlift
    *Ensure proper positioning. If your back rounds it doesn't count!!

    4 Sets of 30/25 Calorie Sprints
    *Rest 90 Seconds Between Efforts

  • Featured Athlete: Bonnie Ohler

     Who is... (describe yourself)?

    I am married to a wonderful man and a mother to the best 17-year-old girl I could have hoped for. I play roller derby and work part-time as an entomologist. I have so many hobbies. I never have enough time to do everything I want to. I garden, keep chickens, knit, crochet, embroider, sew, make cheese, can and preserve food, and I love to cook and bake. I hate to clean up after myself, though. I love to hike, bike, skate, run, fish, camp and explore the outdoors. I want to try hunting.

    When/how did you start CrossFit?

    I started CrossFit because my friend, Rebecca Stanley, basically forced me to try it and then forced me to keep trying it, until I got hooked.

    What do you enjoy about CrossFit?

    Everything. Seriously, I love the Olympic lifting, the gymnastics, the endurance workouts, even the burpees. I think my favorite part is the people, though. I love the encouragement, the motivation and the atmosphere that they create.

    Explain your experience/transformation?

    When I first started CrossFit, I was in the middle of my first full roller derby season. I felt like CrossFit might help me to get an edge with strength as well as endurance. Twice a week roller derby practice wasn’t really doing what I needed, as far as getting me in the shape I wanted to be in. When I first started CrossFit, I had to scale a lot of the movements because of flexibility problems, as well as weaknesses in very specific muscle groups. Slowly, over the next few months, I became more flexible and a more well rounded athlete. Just as that roller derby season ended, I had the opportunity to join the 6 week nutrition and fitness challenge. I decided to jump into this challenge with both feet and every ounce of myself. What an amazing experience. I lost a bunch of weight and inches, but I also gained tons of strength and fitness. I tracked everything I ate and learned what my body likes and how to fuel for workouts to get the most out of them. I learned a lot about myself. After the challenge was over I switched my focus to gaining muscle and strength. I have really increased my lifting capacity, while maintaining my endurance. I have now started my next season of roller derby with so much more strength and confidence. I feel sorry for the skaters on the other teams. ;)

    Who inspires you in your daily life?

    I have always been inspired by my grandma. She passed away last winter after a long fight with alzheimer’s disease. She was the hardest working, kindest person I have ever met.

    Who inspires you in the gym?

    There are so many inspirational people at CrossFit. Everyone is an inspiration just for showing up. I think the person that inspires me the most is Coach Carrie Bonner. I see the weights that she throws on the bar, even for the AMRAP and EMOM workouts and it pushes me to keep trying to do more.

    What life goal do you have that CrossFit will help you attain?

    I want to be the strongest and most fit roller derby player ever, or at least be the strongest and best I can be. CrossFit is definitely helping me get there.

    How does CrossFit training help you in your daily life?

    Having my workout to look forward to after my hectic day is a great motivator to get things done. I also have lots of fun saying no thanks when well meaning men offer to help me lift things. I feel a lot more confident in my ability to get things done around the house and work.

    If you could design a workout, it would be...?

    I would definitely write an interval training workout with two minute intervals of intense stuff like burpees, box jumps and cleans. That is what roller derby is: a series of two minute intervals of 100% effort. Training for that is hard.

  • WOD 11.12.2015

    EMOM For 20 Minutes:
    Even: 1 Power Clean+1 Hang Squat Clean+1 Front Squat
    Odd: 3 Touch and Go Power Snatches

    15 Minutes of Gymnastics Skill Work
    *During this time, complete (2) 500M Row attempts. Both attempts should be within 5 seconds of each other.

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