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CrossFit – Tue, Nov 12

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Mallard Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

45-second Machine

5 Inch Worms

3 Pike Push Ups

5 Kip Swings

5 Ring Rows

2. Workout Prep

2 sets:

2 Handstand Push Ups

3 Pull Ups

Gymnastics

Bar Muscle Ups: Week 5 (Checkmark)

Warm-up skill work: Core to Extremity – bit.ly/4ecFN33

– Then –

6 rounds, every 90 seconds complete :

Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up

Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.

Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
Videos:

Kipping Bar Muscle Up Cues & Scaling

Bar Muscle Up + Bar Dip

Box Bar Muscle Up

Kipping Chest to Bar

Kipping Pull Up

Push Up

Ring Rows feet on the ground

Elevated Push-Up

Workout

Pumpkin Spice Latte (AMRAP – Reps)

Freedom (RX’d)

8:00 AMRAP

2-4-6-8…

Handstand Push Ups

4-8-12-16…

Pull-ups

-rest 4:00-

For Time:

“Erase your reps” (start where you left off and go in reverse)

Score is Part 1. Comment with your time for Part 2.

Independence

8:00 AMRAP

2-4-6-8…

Handstand Push Ups

3-6-9-12…

Pull ups

-rest 4:00-

For Time

“Erase your reps” (start where you left off and go in reverse)

Liberty

8:00 AMRAP

2-4-6-8…

Push Ups

4-8-12-16…

RIng Rows

-rest 4:00-

For Time

“Erase your reps” (start where you left off and go in reverse)

Target Reps: 90+ (through 20 pull ups)

Minimum number of Reps: 60 reps (through 16 pull ups)

Part 2 Target Time: 8-9 minutes

Part 2 Time Cap: 10 minutes

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Posterior Shoulder Smash

1 Minute Ring Lat Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Posterior Shoulder Smash

Ring Lat Stretch

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Sarah Funk

Coach/L1

I have been in the CrossFit community since 2018 and started coaching in 2024. I joined to build strength for running and rugby, I stayed to keep getting stronger with all my new friends! I love helping people be more active and build strength to do what they love, whether that’s playing soccer, keeping up with grandkids, or setting new PRs in the gym. Outside the gym I can usually be found on a trail either running or on my bike. If I’m not there I’m playing rugby up in Bellingham!

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Andrea Roozen

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Being involved with sports at a young age made me appreciate the value that fitness has in our lives. Working on a farm and keeping up with two littles, continues to remind me everyday how important taking care of myself is. My love for movement will never change. YOU are the only one who can convince yourself you are capable of hard things. Watching people accomplish things they never thought they could do, seeing them break through barriers they never thought they could conquer – mentally, physically, and emotionally – and providing them with tools to make their lives better as a CF coach, is the best opportunity in the world! If someone takes the time to walk into the gym, I want to do whatever I can to make sure they walk away having the best hour of their day!

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experienced to CrossFit

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


Ashleigh Moe

Coach/L1

Meet Ashleigh Moe – Ashleigh Moe has been in the Crossfit world since 2009 and coaching most of that time in some capacity or another. She has competed individually at the CrossFit Games in 2010, 2011, 2013 and then on a team in 2014-2017. Ashleigh later decided to try and Ironman and has completed 3 140.6 IM competitions with one being Worlds in Kona and multiple Iroman 70.3 with two World qualifications.

When she is not working out, she stays busy in other areas of life. Ashleigh is the Principal of a local elementary school and currently pursuing her doctorate at UW. She also travels at every opportunity with her husband of many years.

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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!

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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.”

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Coach, Manager, Nutrition Coach/L2

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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.”

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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.

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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!”

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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!”

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