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

CJ-J-CJ Complex Workout of the Day: 12 Thrusters 75/55 9 Chest to Bar Pull-Ups How many rounds can you do in 10 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 CF Games 2014 –… Read More »Monday

Tuesday

Workout of the Day: You have 40 minutes to complete: 3x Max Effort 1000m Row ~Rest As Needed~ 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… Read More »Tuesday

Wednesday

Strength Sumo Deadlift from 45# plates Establish a heavy set of 3 Workout of the Day 15 Deadlifts 225/155 30 Toes to Bar 50 Double Unders 15 Deadlifts 275/185 30 Toes to Bar 50 Double Unders 15 Deadlifts 315/205 30 Toes to Bar 50 Double Unders For Time 15 Minute Time Cap Eliott ConradOwner/Coach at CrossFit FederalWay. Began CrossFit in 2012, obtained Level 1 in 2014 and Level 2 in… Read More »Wednesday

Thursday

MAKEUP DAY [Check White Board] EMOM 10 Snatch  @75% Then 300 Calories Bike or Run 2 Miles Then Accumulate 3 Minutes in a handstand 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 »Thursday

Friday

Workout of the Day: 3 Rounds 5 Ring Muscle Ups 10 Squat Cleans 135/95 20 Box Jumps 24/20 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 – 2018. When not… Read More »Friday

Saturday

Workout of the Day: 120 Burpees 100 Weighted Situps 53/35 80 Kettlebell Push Press 53/35 Total 60 Overhead Squats 95/65 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 – 2018.… Read More »Saturday