Eliott Conrad

Owner/Coach at CrossFit FederalWay. Began CrossFit in 2012, obtained Level 1 in 2014 and Level 2 in 2019. Other certifications include CrossFit Kids and Kinesiology certified with RockTape. First Degree Blackbelt in Shudokan Karate. Volunteered CF West Regionals 2013 - 2018 and CF Games 2014 - 2018. When not at the gym, can be found playing music, hiking with friends, at a climbing gym or hanging with his gym dog, Gunner.

CrossFit Gym Owner Writing in notebook

The First Few Steps…

Many say the first step is the hardest, that just getting started may be the toughest part of doing something, anything! For me, I beg to differ. I face a new season, a new challenge, becoming an Affiliate owner. It wasn’t getting started that was the hard part. I mean sure, there will be hard moments, days, weeks, months…I fully expect this road to be wrought with all kinds of bumps… Read More »The First Few Steps…

Monday

At Home Workout Of The Day 10 BackPack Squat Cleans 12 BackPack Thrusters 16 BackPack Back Squats 200m Run w/BackPack 4 Rounds For Time Eliott ConradOwner/Coach at CrossFit FederalWay. Began CrossFit in 2012, obtained Level 1 in 2014 and Level 2 in 2019. Other certifications include CrossFit Kids and Kinesiology certified with RockTape. First Degree Blackbelt in Shudokan Karate. Volunteered CF West Regionals 2013 – 2018 and CF Games 2014… Read More »Monday

Tuesday

At Home Workout Of The Day 1 Burpee 2 Mountain Climbers 3 Sit-Ups…. Start with 1 set, then double (2, 4, 6…) up to 10 sets then reverse back to 1 set For Time Eliott ConradOwner/Coach at CrossFit FederalWay. Began CrossFit in 2012, obtained Level 1 in 2014 and Level 2 in 2019. Other certifications include CrossFit Kids and Kinesiology certified with RockTape. First Degree Blackbelt in Shudokan Karate. Volunteered… Read More »Tuesday

Wednesday

At Home Workout Of The Day 10 BackPack Clean & Jerks 12 BackPack Over Head Lunges 15 Backpack Push-ups How Many Rounds and Reps in 14 minutes? Eliott ConradOwner/Coach at CrossFit FederalWay. Began CrossFit in 2012, obtained Level 1 in 2014 and Level 2 in 2019. Other certifications include CrossFit Kids and Kinesiology certified with RockTape. First Degree Blackbelt in Shudokan Karate. Volunteered CF West Regionals 2013 – 2018 and… Read More »Wednesday

Thursday

At Home Workout Of The Day 4 Rounds of 3 HSPU 6 BackPack Bent Over Rows 9 BackPack Push Jerks 6 HSPU 9 BackPack Bent Over Rows 12 BackPack Push Jerks 9 HSPU 12 BackPack Bent Over Rows 15 BackPack Push Jerks etc… 4-3 Mins rounds w/90 sec rest Your score is total reps. Continue from where you left off after the rest period. Eliott ConradOwner/Coach at CrossFit FederalWay. Began… Read More »Thursday

Saturday

At Home Workout Of The Day Stay Tuned!  Eliott ConradOwner/Coach at CrossFit FederalWay. Began CrossFit in 2012, obtained Level 1 in 2014 and Level 2 in 2019. Other certifications include CrossFit Kids and Kinesiology certified with RockTape. First Degree Blackbelt in Shudokan Karate. Volunteered CF West Regionals 2013 – 2018 and CF Games 2014 – 2018. When not at the gym, can be found playing music, hiking with friends, at… Read More »Saturday