Welcome to CrossFit 5 Flags
CrossFit Five Flags is a strength & conditioning facility that uses CrossFit's methods of constantly varied functional movements performed at high intensity. All training at CrossFit Five Flags is performed under the guidance of a coach, either in small groups or one-on-one training. The coaches and clients at CrossFit Five Flags make the atmosphere fun and inviting, as well as motivating. If you are serious about getting fit, performing better at your sport, or simply losing weight, please contact us for your introduction to CrossFit!
GET STARTED FOR FREE
The only way to find out if CrossFit is for you is to come in and try it out. We’re so convinced that CrossFit is for anyone that we’ll let you do that for free! Reserve a spot in one of our Intro to CrossFit classes (you will be required to create an account in our system, but no payment information will be required). Once you have attended the introductory class, we will also give you a week free to attend as many classes as you like (limited to WOD class per day). If you simply cannot attend at any of the times available, you can email us to schedule another time.
Already familiar with CrossFit and know you want to join? Try to still make it out to our Intro class, if just to introduce yourself to us, or email us and we will set you up with an account in our system that will allow you to sign up for classes online - we’ll still give you your free week to check us out. We look forward to seeing you!
Calendar of Events
CrossFit 5 Flags Blog
Saturday, 05.19.12: "Brenton"
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Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
WOD
"Brenton"
5 rounds, for time of:
Bear Crawl, 100 feet
Standing Broad Jumps, 100 feet
Do three Burpees after every five Broad Jumps.
Post time to comments.
Gym is closed today. Mark off 100 feet and do this one at home.
Friday, 05.18.12: "The Chief"
The Foundation is Nutrition, CrossFitHQ
WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Thursday, 05.17.12: Running WOD
Jen B.
WOD
3 rounds, for time of:
Run 200 meters
Run 400 meters
Run 600 meters
(1:1 Work to Rest Ratio, meaning rest as long as it took you to do the run before going to the next distance.)
Post time to comments.
Wednesday, 05.16.12: Weighted Pull-Ups and Burpee/Pull-Up Couplet
Weighted Pull Up Variations
WOD
Weighted Pull-Up 5x3 reps @65-75% of 1rm (EVERY OTHER MINUTE)
and then...
3 rounds, for time of:
20 x Burpees
20 x C2B Pull-Ups
Post load(s) and time to comments.
Tuesday, 05.15.12: Nancy
Wod Demo
WOD
"Nancy"
5 rounds, for time of:
Run 400 meters
OHS (65,95) x 15 reps
Post time to comments.
Blog Archive
ARE YOU HAVING TROUBLE SIGNING UP FOR CLASSES ON ZENPLANNER? IF SO, EMAIL KRISTIE.
GETTING STARTED/RATES
PAY YOUR BILL
NUTRITION
WORLD-CLASS FITNESS IN 100 WORDS
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
~Coach Greg Glassman, founder of CrossFit
