Eastside Strength and Conditioning - CrossFit Eastside

Where strength starts

2010-01-21T20:52:00.000-08:00

Todd Widman being taught the basics of the squat. Hip drive.

Rip will be back here in Redmond in March, for two and a half days of barbell training instruction and miscellaneous Texan crochets. You're invited! Register by February 19 for the next Starting Strength seminar.

Jump up

2010-01-14T13:03:00.000-08:00

Two hundy

2010-01-09T12:26:00.000-08:00

Billy on the way out of the hole with 200kg.

Starting Strength Seminar

Spend two and a half intensive and fascinating days learning the ins and outs of barbell training with Mark Rippetoe and staff, right here at our home gym. March 12-14, 2010 (Friday evening and all day Saturday & Sunday). Register by February 19.

For more upcoming events for members, go to our forum.

Singlespeed

2009-12-28T20:55:00.000-08:00

Nick working on converting our multi-gear mountain bikes to singlespeeds, for your bicycling pleasure.

New rates for 2010 (effective January 1) are posted to the training and fees page.

December 2009 holiday hours

2009-12-17T20:28:00.000-08:00

Holiday schedule for the last two weeks of 2009:

Dec 21-23 (Mon-Wed): regular schedule
Dec 24 (Thurs): one Christmas eve class only - 11:00am
Dec 25-27 (Fri-Sun): closed
Dec 28-30 (Mon-Wed): just two classes each day, at 9am and 5:30 pm (Lifters at 4:30 on Mon & Wed)
Dec 31 (Thurs): one new year's eve class only - 11:00am
Jan 1-3 (Fri-Sun): closed

This information--plus some other important announcements--are posted to the the CFES Google Group as well. If you're a member here at the gym and you're not a member of that group, sign up now.

Happy holidays!

Four years

2009-12-15T21:22:00.000-08:00

Thank you all for growing with us.

New plate day

2009-12-07T22:45:00.000-08:00

Anterior support

2009-11-29T20:11:00.000-08:00

Mark Rippetoe of StartingStrength.com writes on Core Stability Training.

Thanksgiving schedule 2009

2009-11-22T15:18:00.000-08:00

"Jumping" push-ups: dynamic and lateral explosive movement

Hard to believe, but Thanksgiving is here already. As is our tradition, we will have a single pre-feast group workout on Thanksgiving morning. Join us on Thursday the 26th at 10:00am for the group training session.

Other than that, we will be closed the rest of Thursday and all day Friday and Saturday. Back to regularly scheduled programming on Monday, Nov 30.

Happy Thanksgiving!

Partner up

2009-11-17T11:17:00.000-08:00

Medicine ball drills provide a dynamic warm up, enhance flexibility, and train coordinated full-body movement patterns.

Looking strong

2009-11-12T10:17:00.000-08:00

Photo: Guillaume Roques

Matt VonB prepares to squat.

CFES schedule change this Fri and Sat

2009-11-05T21:52:00.000-08:00

Beth and her awesome 110kg deadlift!

This Friday, November 6, our evening class will be at 5:00 instead of 6:00pm. At 6:00 we'll be hosting a small CFES CrossFit Total event (squat, press, deadlift), presided over by the one and only Mark Rippetoe, which will be open to spectators. Everyone is welcome to come watch, see how a meet operates, meet Rip, and cheer folks on.

Our Saturday morning 10:00 class will be canceled on November 7, as CrossFit Eastside is hosting a barbell training seminar all weekend. Regularly scheduled programming will resume on Monday.

Sideways

2009-10-27T22:27:00.000-07:00

Side drags using the sled.

Finish with a big jump

2009-10-24T11:48:00.000-07:00

The Reddi-Wip topping of the burpee.

First meet

2009-10-19T22:18:00.000-07:00

Stef Oltmann, 2009 Washington Open

Stiff as a board

2009-10-13T20:48:00.000-07:00

Holding the plank position for time is one of many useful isometric exercises.

Lockout

2009-10-08T21:04:00.000-07:00

Standing up the jerk.

In good hands

2009-10-06T00:01:00.000-07:00

Thank you.

Cranking

2009-09-30T21:50:00.001-07:00

Sit-ups for time.

Chillin'

2009-09-29T11:51:00.000-07:00

Some of the good stuff in the gym happens after the workout.

Mission accomplished

2009-09-27T22:08:00.000-07:00

Fight Gone Bad IV at CrossFit Eastside, September 2009

Thank you to all who participated and to all who helped make the event and the subsequent BBQ a success. We were happy to host folks from neighboring affiliates Urban CrossFit, Outer Edge CrossFit, and Sno Valley CrossFit.

We look forward to seeing everyone next year.

Fight Gone Bad IV this Saturday!

2009-09-22T13:37:00.000-07:00

It's time for the annual Fight Gone Bad event and fundraiser this weekend. :-) The weather is supposed to be beautiful, the workout is always great, and of course the participants are awesome. We hope you'll come out and join the fun.

Here's the info you need about the day.

**REGISTRATION!**

If you haven’t already registered online, NOW is the time to do so—by Wednesday 9/23/09. Go to http://fgb4.org/. Everyone can participate, no matter your level of fitness or how long you’ve been CrossFitting.

**THE EVENT**

• 10:00am Saturday, Sept. 26, 2009 at CrossFit Eastside.
• BBQ and social time afterward; bring your own meat to grill and, if you like, a side dish to share. If you have easily portable camp chairs lying around, you might like to bring those too.
• Spectators and friends and family are most welcome at the event and the BBQ to follow.

**FUNDRAISING**

In addition to being a good hard time, the event is a fundraiser for a couple good causes—The Wounded Warrior Project and Athletes for a Cure (supporting the Prostate Cancer Foundation). If you raise at least $150 by 6am on Sunday the 27th, you’ll get an FGB IV t-shirt.

Fundraising info and tips are at http://www.fgb4.org/wp-content/files/FGB_FundraisingTips.doc. If you don't raise that much, you can still participate. (We will also have a donation box at the event.)

Your employer may match donations by you and your coworkers. (For the relevant 501c3 organization ID number and address, see http://www.fgb4.org/wp-content/files/DONATION_FORM_FGB4_1.pdf.)

To donate, go to https://www.rapidreghost.com/fgb/donate.html and search for the team name "crossfit eastside."

**THE RULES**

There are four divisions, determined by the load in each exercise, so everyone can participate, whatever your level of fitness or experience:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump

2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump

3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)

4. Class D: Beginners/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10-inch box jumps

Other questions?? Post here or email us.

Put your hands in the air

2009-09-21T06:09:00.002-07:00

Wall ball requires better accuracy when it's not actually on the wall.

Roman chair sit-ups

2009-09-19T12:54:00.000-07:00

"Getting under the weight" in a whole different sense.

The distal end

2009-09-10T20:27:00.000-07:00

New recruits getting in touch with themselves by learning what the hamstrings do, both at the knee end and the hip end.