Workout, Happening, and Updates at MALLARD CROSSFIT

WOD

CrossFit – Thu, Feb 29

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches.

Read More »

CrossFit – Tue, Feb 27

Mallard Crossfit – CrossFit Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled

Read More »

CrossFit – Tue, Feb 27

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) *

Read More »

CrossFit – Sun, Feb 25

Mallard Crossfit – CrossFit Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk

Read More »

CrossFit – Sat, Feb 24

Mallard Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single

Read More »

CrossFit – Tue, Feb 20

Announcements Mallard Team, we have added some new names to our workouts in Wodify. Freedom (RX), Independence (Scaled Option #1) and Liberty (Scaled Option #2).

Read More »

CrossFit – Sun, Feb 18

Mallard Crossfit – CrossFit Workout Option 1 Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee

Read More »

CrossFit – Wed, Feb 14

Mallard Crossfit – CrossFit “Better than Yesterday” To help eat clean: Use flavors that are raw spices and not sugary sauces when cooking. Metcon (Checkmark)

Read More »

CrossFit – Fri, Feb 9

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach has anti-inflammatory properties. Metcon (No Measure) 3 sets: 8-12 GHD Sit-ups 10 glute bridges 10/10 Single arm

Read More »

CrossFit – Thu, Feb 8

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is good for your eyes. Metcon (Checkmark) 3 sets: 8-12 GHD Sit-ups 10 glute bridges 10/10 Single

Read More »

CrossFit – Wed, Feb 7

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a rich source of iron. Active females need more iron than normal. Power Clean (Every :75

Read More »

CrossFit – Wed, Feb 7

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a rich source of iron. Active females need more iron than normal. Power Clean (Every :75

Read More »

CrossFit – Wed, Feb 7

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a rich source of iron. Active females need more iron than normal. Metcon (Time) 75/60 Cal

Read More »

CrossFit – Tue, Feb 6

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is a good source of calcium. Calcuim helps bones stay strong. Metcon (No Measure) 10 min to

Read More »

CrossFit – Mon, Feb 5

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is rich in magnesium. Magnesium helps you sleep. Metcon (No Measure) 3 sets: 6/6 bulgarian split squats

Read More »

CrossFit – Mon, Feb 5

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is rich in magnesium. Magnesium helps you sleep. Metcon (No Measure) 4 sets: 6/6 bulgarian split squats

Read More »

CrossFit – Sat, Feb 3

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can pinpoint areas of weakness. Strict Press (Every :75 x 6 (3 Reps)) Strict Shoulder PressBuild

Read More »

CrossFit – Thu, Feb 1

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit

Read More »

CrossFit – Thu, Feb 1

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit

Read More »

CrossFit – Thu, Feb 1

Mallard Crossfit – CrossFit “Better than Yesterday” Push ups can help athletic performance in multiple sports. Metcon (Checkmark) 20 min or 4 sets: :30 L-sit

Read More »

CrossFit – Sat, Jan 27

Mallard Crossfit – CrossFit “Better than Yesterday” Sleep helps you get along better with people. Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand

Read More »

CrossFit – Fri, Jan 26

Mallard Crossfit – CrossFit “Better than Yesterday” Not getting enough quality sleep regularly raises the risk of many diseases and disorders. Metcon (No Measure) 5

Read More »

CrossFit – Thu, Jan 25

Mallard Crossfit – CrossFit “Better than Yesterday” Good sleep improves your brain performance, mood, and health . Metcon (Checkmark) 4 rounds: (with DB`s) 10 bench

Read More »

CrossFit – Sat, Dec 23

Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit

Read More »

CrossFit – Fri, Dec 22

Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit

Read More »

CrossFit – Wed, Dec 20

Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit

Read More »

CrossFit – Tue, Dec 19

Announcements Mallard Holiday Hours Sat, 12/23-Regular Hours Mon, 12/25-Closed Tues, 12/26-Open Gym 9-11am & 3:30-5:30pm Sat, 12/30-Regular Hours Mon, 1/1-Closed Tues, 1/2-Regular Hours Mallard Crossfit

Read More »

CrossFit – Fri, Dec 15

Announcements Want a Challenge? Saturday, 12/16 10:30am-Shawna’s STUPID(ist) Shit. Long and grinding workout with simple movements,. 90 min to 2 hours. Reserve your spot NOW!

Read More »

CrossFit – Fri, Dec 15

Announcements Want a Challenge? Saturday, 12/16 10:30am-Shawna’s STUPID(ist) Shit. Long and grinding workout with simple movements,. 90 min to 2 hours. Reserve your spot NOW!

Read More »

CrossFit – Thu, Dec 14

Announcements Want a Challenge? Saturday, 12/16 10:30am-Shawna’s STUPID(ist) Shit. Long and grinding workout with simple movements,. 90 min to 2 hours. Reserve your spot NOW!

Read More »

CrossFit – Thu, Dec 14

Announcements Want a Challenge? Saturday, 12/16 10:30am-Shawna’s STUPID(ist) Shit. Long and grinding workout with simple movements,. 90 min to 2 hours. Reserve your spot NOW!

Read More »

CrossFit – Tue, Dec 12

Announcements Want a Challenge? Saturday, 12/16 10:30am-Shawna’s STUPID(ist) Shit. Long and grinding workout with simple movements,. 90 min to 2 hours. Reserve your spot NOW!

Read More »

CrossFit – Sat, Dec 9

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is an excellent source of iron, which helps your body make hemoglobin. Deadlift (Every :90 x 8

Read More »

CrossFit – Thu, Dec 7

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as

Read More »

CrossFit – Thu, Dec 7

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as

Read More »

CrossFit – Wed, Dec 6

Mallard Crossfit – CrossFit “Better than Yesterday” Spinach is rich in several minerals your body needs, including potassium. Metcon (No Measure) 3-4 Rounds (Begin with

Read More »

CrossFit – Tue, Dec 5

Mallard Crossfit – CrossFit “Better than Yesterday” The nutrition values of baby spinach and mature spinach are basically the same. Push Jerk (Every :75 x

Read More »

CrossFit – Fri, Dec 1

Announcements Love Barbell Strength Work? Love Partner Workouts? Reserve your spot for Shawna’s Stupid Shit on Saturday at 10:30. Spots Limited. Mallard Crossfit – CrossFit

Read More »

CrossFit – Fri, Dec 1

Announcements Love Barbell Strength Work? Love Partner Workouts? Reserve your spot for Shawna’s Stupid Shit on Saturday at 10:30. Spots Limited. Mallard Crossfit – CrossFit

Read More »

CrossFit – Thu, Nov 30

Announcements Love Barbell Strength Work? Love Partner Workouts? Reserve your spot for Shawna’s Stupid Shit on Saturday at 10:30. Spots Limited. Mallard Crossfit – CrossFit

Read More »

CrossFit – Wed, Nov 29

Announcements Love Barbell Strength Work? Love Partner Workouts? Reserve your spot for Shawna’s Stupid Shit on Saturday at 10:30. Spots Limited. Mallard Crossfit – CrossFit

Read More »

CrossFit – Wed, Nov 22

Announcements Mallard CrossFit Thanksgiving Weekend Schedule and More Thursday, 11/23 9am Turkey Burn (Details soon) Bootcamp (current members only 7am) Friday 11/24 Open Gym 8am

Read More »

CrossFit – Wed, Nov 22

Announcements Mallard CrossFit Thanksgiving Weekend Schedule and More Thursday, 11/23 9am Turkey Burn (Details soon) Friday 11/24 Open Gym 8am to 10am. Saturday 11/25 Regular

Read More »

CrossFit – Tue, Nov 21

Announcements Mallard CrossFit Thanksgiving Weekend Schedule and More Thursday, 11/23 9am Turkey Burn (Details soon) Friday 11/24 Open Gym 8am to 10am. Saturday 11/25 Regular

Read More »

CrossFit – Thu, Nov 16

Announcements Mallard CrossFit Thanksgiving Weekend Schedule and More Thursday, 11/23 9am Turkey Burn (Details soon) Friday 11/24 Open Gym 8am to 10am. Saturday 11/25 Regular

Read More »

CrossFit – Wed, Nov 15

Mallard Crossfit – CrossFit “Better than Yesterday” Bananas are berries, but strawberries aren’t Strict Press (Every :75 x 7 (3 Reps)) Strict Shoulder PressBuild from

Read More »

CrossFit – Fri, Nov 10

Mallard Crossfit – CrossFit “Better than Yesterday” Going outside lessens anxiety. Metcon (AMRAP – Rounds and Reps) 25 min AMRAP: *split reps* 20 Pull-ups 30

Read More »

CrossFit – Fri, Nov 10

Mallard Crossfit – CrossFit “Better than Yesterday” Going outside lessens anxiety. Metcon (AMRAP – Rounds and Reps) 25 min AMRAP: *split reps* 20 Pull-ups 30

Read More »

CrossFit – Thu, Nov 9

Mallard Crossfit – CrossFit “Better than Yesterday” Going outside improves your immunity. Metcon (No Measure) 4 sets: 3-5 Bar MU or ring MU progression (everyone

Read More »

CrossFit – Thu, Nov 9

Mallard Crossfit – CrossFit “Better than Yesterday” Going outside improves your immunity. Metcon (No Measure) 4 sets: 3-5 Bar MU or ring MU progression (everyone

Read More »

CrossFit – Wed, Nov 8

Mallard Crossfit – CrossFit “Better than Yesterday” Going outside improves your focus. Metcon (No Measure) 3 Sets: 10 Barbell Good mornings. 15 Hollow Rocks 5

Read More »

CrossFit – Wed, Nov 8

Mallard Crossfit – CrossFit “Better than Yesterday” Going outside improves your focus. Metcon (No Measure) 3 Sets: 10 Barbell Good mornings. 15 Hollow Rocks 5

Read More »

CrossFit – Wed, Nov 8

Mallard Crossfit – CrossFit “Better than Yesterday” Going outside improves your focus. Metcon (No Measure) 3 Sets: 10 Barbell Good mornings. 15 Hollow Rocks 5

Read More »

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

experienced to CrossFit

I have CrossFit experience. I'm ready to jump right into the best CrossFit classes in Skagit County!


Rachel Harris

Coach/L1

CrossFit was love at first sight for Rachel. She loved the friendly competitiveness, whether competing with another athlete, or herself, and the fact that there is always something to challenge yourself with, or a skill to work on. She has always had a passion for coaching and helping other athletes achieve their goals. She has coached many years of high school sports, and after discovering CrossFit it was a natural transition to become a coach. She is also a wife and a mother to 4 children whom she homeschools, and loves camping, playing board games and reading with her kids. And finding any snippet of time to hangout one on one with her husband!
“One thing about CrossFit, (or any type of fitness) that I think is really neat, is the subtle mind shift that can happen. Have you ever thought, there is no way I can do a double under, a pull-up with no bands, snatch 100lb+ or a myriad of other things? I have. But once you’ve overcome those challenges, you find yourself thinking ‘I can do that if I put the work in, do I want to or no?’ And instead of defaulting to failure, you’re making the choice to not prioritize said challenge now, (which is fine, as long as you own it!) or to overcome it. This gives you more confidence, and if you really embrace it, this confidence can translate to other areas of your life, which is really cool to see.” 

CERTIFICATIONS

Coach/L1

Heather Granger

Coach/L1

Heather has a love for movement and people. She enjoys encouraging others to reach new goals, grow stronger, and work through weaknesses. Heather is a wife and mother of three boys that she homeschooled for six years. She distinctly remembers the first day she walked into a CrossFit gym as a new mom. That day taught her that being fit wasn’t just a state of being but a lifelong state of doing. She takes this mindset with her as she coaches the Mallard community. After a challenging workout you’ll often hear her say, “that was fun!”

“Everyday we choose what to foundation to build our lives upon. CrossFit is similar in that it teaches the fundamentals of functional fitness and we choose how to build upon that based on our strengths while improving our weaknesses. Whether someone is a seasoned, new, returning, or an elder athlete, everyone who puts in their best effort is an inspiration!

CERTIFICATIONS

Coach/L1

Shawna Tompkins

Coach, Manager, Nutrition Coach/L2

Driven and full of energy. Shawna grabs your competitive gene and forces you to use it to be your best self. Shawna is a CrossFit Level 2 Coach with experience in ultrarunning and has completed an Ironman Triathlon. She has been involved in CrossFit since 2007. She is a Certified Nutrition Coach with a passion for a healthy lifestyle.
Shawna is a dog mom with an enormous love for the outdoors and has completed the PCT Washington and Oregon Section. 
“CrossFit found me in 2007 when I needed to add to my 1 dimensional ultrarunning career. Now, I get to spend my every days working with athletes and experiencing the joy of their growth. It is my true passion to see people succeed IN THE MOMENT. From a box jump to a double under, the smile and satisfaction of Your success is my fulfilment. To help you embrace your GRIT is what I live for.”

CERTIFICATIONS

Coach, Manager, Nutrition Coach/L2

Kyle Amaya

Coach/L2

Kyle is a beast in the gym. His coaching style is encouraging, direct, full of awesome cues and fun. Classes coached by Kyle are full of PR’s, new skills and inclusive. With his experience, every athlete is set up for success in every workout. Kyle is an established weightlifter, crossfitter and athlete. Kyle is a husband and father as well as a superintendent for a large construction company.
“I have been coaching CrossFit for a decade now, whoa I feel old now. What keeps me coming back is the athletes that come to class and having fun, insightful, and empowering conversations through fitness. I enjoy finding ways to help folks breath through physical and mental barriers in the gym. Outside of the gym I enjoy watching our little girl Remi grow up, walks with the family, golfing, hiking and 3-day weekends.”

CERTIFICATIONS

Coach/L2

Nicole

Coach/L2

Meet Nicole, an experienced Crossfit coach and athlete who has been shaping lives in the fitness industry for over 12 years. Her journey began in 2011, when she tried a Crossfit class through a Groupon. In just six months, she discovered her true passion and became a certified level 1 coach in Auckland, New Zealand.

Nicole has since coached all over the world, meeting incredible people and accumulating valuable experience as both an athlete and a coach. In 2019, she earned her level 2 certification in San Diego, CA, and has shared her expertise with six gyms across three different countries.

But what makes Nicole truly unique is her genuine love for the Crossfit community. For her, it’s not just about the workouts, but also about the camaraderie, music, and the opportunity to test and surpass one’s limits. As a coach, Nicole enjoys teaching all movements, but her favorite ones are deadlifts and burpees. She’s always happy to provide guidance on stretching and mobilizing to maintain a healthy routine.

Nicole’s technical expertise is extensive, and she has a keen eye for details in all Crossfit movements, including bar work, Olympic lifts, and conditioning exercises. She is well-versed in conditioning movements such as burpees, box jumps, and rope climbs, all of which are crucial for building strength, endurance, and overall fitness.

With a passion for coaching and a love for the Crossfit community, Nicole is an exceptional mentor and motivator. She enjoys sharing her knowledge and experience with others and believes that fitness should be accessible and enjoyable for everyone, regardless of skill level. Whether you’re a beginner or a seasoned athlete, Nicole can help you achieve your goals and push you to new heights.

CERTIFICATIONS

Coach/L1

Colleen Beatty

Coach/Gym Programming/L1

Our top coach. Colleen has the strength and experience to take you to the next level in Olympic Lifting, Gymnastics and all  around CrossFit Fundamentals. Her coaching is personal and full of fun and energy.
Colleen has competed in both individual CrossFit competitions and team competitions and has unmatched strength to accompany her technique.
Colleen is an assistant principal and a wife to round out her already complete personality.
“As a coach I strive to encourage and support members to see their strength both mentally and physically. Whether it’s an adjustment to a lift, a smile when they walk in the door, or some “loud words” during a WOD. Every member adds value to our gym and is treated as such. Being a part of Mallard is being a part of a community and I’m grateful to be a coach here!”

CERTIFICATIONS

Coach/Gym Programming/L1

Dominic Pettruzzelli

Owner/L2

The most charismatic guy you will meet. Athletes enjoy a fast paced hour of Top Notch Coaching filled with laughter and fun.
After cutting his teeth in CrossFit many years ago by training intensely with top athletes like Sam Kwant, Dominic took his CrossFit involvement full speed ahead and bought Mallard CrossFit in 2019.
Dominic is a self made business man with a dedication to success for both himself and the people around him. 
Dominic has the drive and skill to make you the best athlete you can be.
“How you do anything is how you do everything!”

CERTIFICATIONS

Owner/L2

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

FIND US AT:

1315 Bouslog Rd Suite 101 Burlington, WA 98233

(360) 404-7255

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.