CrossFit Wenatchee - Wenatchee, WA

Welcome to CrossFit Wenatchee

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 6.30.2015

     21 Minute EMOM:
    Minute 1: Dumbell Push Press X 6 reps
    Minute 2: Renegade Rows X 6 reps
    Minute 3: Alternating Lateral Lunge X 12 reps
    Then...

    12 Minute AMRAP:
    12 Alternating Single-arm Dumbbell Snatches
    12 Push-ups
    12 Jumping Lunges

  • Mobility Monday

    Sometimes there are parts of our bodies we unknowingly neglect when it comes to mobility and range of motion. In this article from CrossFit Invictus, learn why it's so important to take care of your forearms!

    Read: Forearm Care

  • WOD 6.29.2015

    10-15 Minutes of ROMWOD + Warm-up
    Then...

    In Teams of Two, With Only One Person Working at a Time, Complete:
    80 Kettlebell Swings 70/53
    400M Run*
    80 Wall Balls 20/14
    400M Run
    80 Burpees
    400M Run
    80 Wall Balls 20/14
    80 Kettlebell Swings 70/53
    *Both Athletes Perform the Run Together
    Then...

    Goal Skill Work With Any Remaining Time
     

  • WOD 6.27.2016

    15 Minute AMRAP:
    Run 400M
    10 Sumo Deadlift High Pulls 75/55
    10 Push Press 75/55
    Airdyne 30 Calories
    10 Hang Cleans 115/75
    10 Push Jerks 115/75
    *Athletes should add their own weight to the bar.

  • Food Prep Friday

    It's Food Prep Friday AND Day 12 of our 6 Week Nutrition and Performance Challenge. Hopefully you've found creative ways to work more quality protein and veggies in to your diet while cutting out some of the junk and staying satisfied. As a busy parent and business owner, I know all to well that sometimes cooking dinner at home just isn't going to happen, so here are some tips for eating well while dining out:

    •  If you can, choose somewhere healthy. It is possible to get a reasonably healthy meal just about anywhere (gas stations and fast food excluded). Try and choose a restaurant that cooks REAL food and ideally uses fresh, seasonal ingredients. Offer to choose the restaurant if you are going out with friends; if you are in control of your choices, it will be easier to make good ones!
    • Once you get the menu, look for high quality protein, vegetable and fruits, and high-fiber, slow digesting carbs. You might have to get creative with how you order your meal (maybe an appetizer paired with a salad, or a double side of veggies instead of fries), but it can be done!
    • Learn to de-code the menu. Don't go for "cheesy" "creamy" "secret sauce" fried sugary fat bombs! Also, remember that the "lite" option may not be as healthy as it seems. Low-fat and non-fat usually mean "fat replaced by chemicals". Try and read ingredients and how the food is prepared carefully and make the best choice.
    • Ask about your options. Politely. None of us want to be "that person" at a restaurant... making crazy demands and having people go out of their way to accommodate our food choices, but if you ask your server politely, they are typically more than willing to point out healthier options or make substitutions like salad dressing on the side or replacing fries with soup or salad.
    • Stick to your guns! More often than not, it isn't the food that de-rails us while eating out, it is our company. The people you are dining with don't agree with, or understand what you are trying to do, the pressure of explaining your choices could easily make you choose to just eat whatever so you don't have to deal with the hassle of explaining yourself. If this is becomes the case, know that what you are doing is FOR YOU! You are choosing to eat a meal based on what is important to you. Be content to eat your meal the way you choose and let it go.
  • WOD 6.26.2015

     10 Minutes of ROMWOD
    Then...

    EMOM For 10 Minutes: 3-5 Strict Pull-ups
    Then...

    15 Minutes of Goal Skill Work Time
    *During this time athletes should complete a 1000M Row For Time
    Then...

    18-12-6
    Overhead Squats -OR- Front Squats 95*65
    Ring Dips -OR- Box Dips

  • WOD 6.25.2015

     Run/Sprint 200M x 5
    *Complete 1 Run Every 3 Minutes (15 Minutes Total)
    Then...

    10 Minutes to Complete 5x5 Z Press -OR- Deficit Handstand Push-ups
    Then...

    3 Rounds For Time:
    10 Burpee Box Overs 20/24
    30 Double Unders
    50 V-ups -OR- Sit-ups
    *15 Minute Cap

  • Coach's Spotlight: Noah McCurdy

    What was/is your nickname: Jeezy

    How long have you been doing CF: Since 2011

    If you could only do one Girl WOD every day for the rest of your life, which one would it be: “The Nasty Girls”

    Death By (insert your favorite food here): Ground Turkey

    What is your Spirit Animal and why? Here's the test result:


    Spirit Animal Profile: The owl

    Characteristics: Intuition, ability to see what other do not see, announcer of change, wisdom

    If you ran away to join the Carnival, what would your Sideshow act be? Advanced Gymnastics ;)

    What CrossFitter would you most like to meet and why? Ive met most of them, so I'd like to meet any humble beast out there.

    You might not know this, but once I..... :Didn't take a pre-workout

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