Workout, Happening, and Updates at MALLARD CROSSFIT

WOD

CrossFit – Thu, Sep 28

Mallard Crossfit – CrossFit “Better than Yesterday” Trunk rotation exercises are important for back health. Metcon (No Measure) 20 min or 4 sets: 8-10 T2B

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CrossFit – Wed, Sep 27

Mallard Crossfit – CrossFit “Better than Yesterday” Jumping and Landing are two vital exercises for longevity and preventing injury. Back Squat (Every 3:00 x 3

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CrossFit – Sat, Sep 23

Mallard Crossfit – CrossFit “Better than Yesterday” Exercise Boosts Performance and Confidence. Metcon (No Measure) 3 rounds on each machine: :10 sec easy into :30

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CrossFit – Fri, Sep 22

Mallard Crossfit – CrossFit “Better than Yesterday” Exercise Gives You Energy. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15

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CrossFit – Mon, Sep 18

Mallard Crossfit – CrossFit “Better than Yesterday” More muscle mass=burning more calories while resting. Back Squat (Every :90 x 6 (3 Reps)) Build from 75%

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CrossFit – Fri, Sep 15

Mallard Crossfit – CrossFit “Better than Yesterday” Even the smallest effort outside of your comfort zone is building strength in that area. Metcon (AMRAP –

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CrossFit – Wed, Sep 13

Mallard Crossfit – CrossFit “Better than Yesterday” Results are achieved with consistent effort. Overhead Squat (Every :75 x 7 (3 Reps)) Build over all sets

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CrossFit – Sat, Sep 9

Mallard Crossfit – CrossFit “Better than Yesterday” Laughing can relieve pain almost instantly to some degree. Power Clean (15 min to build to a heavy

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CrossFit – Fri, Sep 8

Mallard Crossfit – CrossFit “Better than Yesterday” Laughter increases immune cells. Metcon (AMRAP – Rounds and Reps) 20 min AMRAP *split reps*: 60 Cal row

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CrossFit – Wed, Sep 6

Mallard Crossfit – CrossFit “Better than Yesterday” Laughter can increase endorphins and stimulate heart, lungs and muscles. Metcon (No Measure) 15 min (3-4 sets) -5

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CrossFit – Tue, Sep 5

Mallard Crossfit – CrossFit “Better than Yesterday” Laughter is proven to be as effective as some drugs for depression. JUST ASK YOUR BIRTHDAY COACH! He

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CrossFit – Fri, Sep 1

Mallard Crossfit – CrossFit “Better than Yesterday” Increasing hip mobility helps you squat below parallel. Metcon (Weight) Every :90 x 6 (1 Hang power snatch

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CrossFit – Wed, Aug 30

Mallard Crossfit – CrossFit “Better than Yesterday” Replacing electrolytes in hot conditions or long workouts speeds up recovery. Push Press (Every :75 x 7 (3

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CrossFit – Fri, Aug 25

Mallard Crossfit – CrossFit “Better than Yesterday” Interval training is an excellent way to build aerobic capacity. Metcon (Checkmark) Before WOD: Conga style on machines:

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CrossFit – Tue, Aug 22

Mallard Crossfit – CrossFit “Better than Yesterday” The 3 Macronutrients are Protein, Carbs, Fat. Metcon (AMRAP – Rounds and Reps) 30 min AMRAP: 15 Burpees

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CrossFit – Mon, Aug 14

Mallard Crossfit – CrossFit “Better than Yesterday” High repetitions low resistance exercise develops core endurance Metcon (Time) Intervals (6 min, 8 min, & Then last

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CrossFit – Sat, Aug 12

Mallard Crossfit – CrossFit “Better than Yesterday” Average American healthspans are in the high 60s Metcon (No Measure) 4 sets: 5 strict pull-ups (add weight

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CrossFit – Thu, Aug 10

Mallard Crossfit – CrossFit “Better than Yesterday” Healthspan emphasizes the importance of not only living a long life but also living a healthy and productive

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CrossFit – Wed, Aug 9

Mallard Crossfit – CrossFit “Better than Yesterday” Extending your healthspan means that you’re able to spend more years doing the things that you love. Metcon

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CrossFit – Tue, Aug 8

Mallard Crossfit – CrossFit “Better than Yesterday” Healthspan supports the maintenance of both health and functional capacity Metcon (No Measure) 15 min or 3 sets:

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CrossFit – Sat, Aug 5

Mallard Crossfit – CrossFit “Better than Yesterday” Fruits and vegetables contain important vitamins, minerals and plant chemicals. Metcon (Checkmark) 15 min or 3 sets: 8

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CrossFit – Thu, Aug 3

Announcements Long socks for rope climbs on Fridays partner WOD! Mallard Crossfit – CrossFit “Better than Yesterday” Green fruits help make your bones and teeth

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CrossFit – Sat, Jul 29

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance Training provides Increased metabolism as physical tasks can be completed for longer. Metcon (Calories) AMRAP 2 min

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CrossFit – Fri, Jul 28

Mallard Crossfit – CrossFit “Better than Yesterday” Cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in

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CrossFit – Wed, Jul 26

Mallard Crossfit – CrossFit “Better than Yesterday” Muscular endurance is the ability of your muscles to work continuously without getting tired. Split Jerk (Every :75

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CrossFit – Tue, Jul 25

Mallard Crossfit – CrossFit “Better than Yesterday” Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen. Front Squat

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CrossFit – Mon, Jul 24

Mallard Crossfit – CrossFit “Better than Yesterday” Endurance exercises improve the health of your heart, lungs, and circulatory system Metcon (Time) 3,500m row *Every 500m

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CrossFit – Thu, Jul 20

Mallard Crossfit – CrossFit “Better than Yesterday” When we rest, and especially while we sleep, muscle damage from training is repaired, leading to muscle growth

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CrossFit – Wed, Jul 19

Mallard Crossfit – CrossFit “Better than Yesterday” With active recovery, you increase blood flow to your muscles and remove toxins from your body that build

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CrossFit – Tue, Jul 18

Mallard Crossfit – CrossFit “Better than Yesterday” Active recovery involves low-intensity exercise –– like walking or swimming –– after higher-intensity workouts. Skill Work Metcon (Checkmark)

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CrossFit – Fri, Jul 14

Mallard Crossfit – CrossFit “Better than Yesterday” With better muscle coordination overall body mechanics are improved The Seven (Time) 7 Rounds For Time 7 Handstand

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CrossFit – Wed, Jul 12

Mallard Crossfit – CrossFit “Better than Yesterday” Resistance Training Helps Control Body Fat. Skill Work (No Measure) 15 min or 3 sets: 5 strict pull-ups

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CrossFit – Tue, Jul 11

Mallard Crossfit – CrossFit “Better than Yesterday” Maintaining flexibility and balance, can help you remain independent as you age. Front Squat (Every :75 x 7

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CrossFit – Sat, Jul 8

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C is an antioxidant. It is important for your skin, bones, and connective tissue. Metcon (No Measure)

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CrossFit – Fri, Jul 7

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C Combined With Iron Leads to Better Absorption Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile

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CrossFit – Thu, Jul 6

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C helps strengthen our immune system and may help lower blood pressure. Split Jerk (Every :75 x

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CrossFit – Wed, Jul 5

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen

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CrossFit – Wed, Jun 21

Announcements Mallard Team-A couple quick announcements. Thursday 6pm class will be cancelled for this Thursday the 22nd for a coaches meeting. Friday all day will

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CrossFit – Tue, Jun 20

Announcements Mallard Team-A couple quick announcements. Thursday 6pm class will be cancelled for this Thursday the 22nd for a coaches meeting. Friday all day will

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CrossFit – Mon, Jun 19

Announcements Mallard Team-A couple quick announcements. Thursday 6pm class will be cancelled for this Thursday the 22nd for a coaches meeting. Friday all day will

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CrossFit – Sat, Jun 10

Mallard Crossfit – CrossFit “Better than Yesterday” Vegetables are carbohydrates, but are not refined sugars. Metcon (Time) 800m run THEN 10-20-30: Alt DB step ups

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CrossFit – Tue, Jun 6

Mallard Crossfit – CrossFit “Better than Yesterday” Lentils are an excellent source of protein. Metcon (Checkmark) EMOM x 36: Min 1: 12/10 Cal ski Min

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CrossFit – Sat, Jun 3

Mallard Crossfit – CrossFit “Better than Yesterday” Maintain muscle tissue and strength to contribute to better balance and coordination, and reduce the risk of falls.

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CrossFit – Fri, Jun 2

Mallard Crossfit – CrossFit “Better than Yesterday” Strong bodies are linked to strong minds. Metcon (Time) 10 Rounds: Partner A: 30/24 Cal row Partner B:

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CrossFit – Thu, Jun 1

Mallard Crossfit – CrossFit “Better than Yesterday” For longevity, muscle strength may be as important as aerobic exercise. Deadlift (Every :75 x 7 (4 Reps))

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CrossFit – Wed, May 31

Mallard Crossfit – CrossFit “Better than Yesterday” Just 30 to 60 minutes a week of muscle-strengthening, or “resistance,” exercise increased life expectancy by 10 to

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CrossFit – Tue, May 30

Mallard Crossfit – CrossFit “Better than Yesterday” Muscle is developed in its ‘repair phase’, when you’re resting and refueling, Metcon (AMRAP – Rounds and Reps)

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CrossFit – Tue, May 16

Mallard Crossfit – CrossFit “Better than Yesterday” In a normal sleep period, a person experiences four to six sleep cycles Metcon (Checkmark) 3 sets: 10-12

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CrossFit – Sat, May 13

Mallard Crossfit – CrossFit “Better than Yesterday” Sunlight can improve sleep quality by increasing the production of Melatonin Metcon (AMRAP – Rounds and Reps) 18

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CrossFit – Fri, May 12

Mallard Crossfit – CrossFit “Better than Yesterday” Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones.

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CrossFit – Wed, May 10

Mallard Crossfit – CrossFit “Better than Yesterday” Squats improve our ability to jump. BACK SQUAT MAX DAY! Back Squat (Every 2:00 x 7 (3-3-2-2-1-1-1)) Should

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CrossFit – Fri, May 5

Mallard Crossfit – CrossFit “Better than Yesterday” 104.3 calories are burned on average every mile when running at a 10 minute pace. Metcon (AMRAP –

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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!

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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?

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ARE YOU LOOKING TO DROP-IN?

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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.