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Contact Information

10421 Burnham Dr. NW
Building #3, Suite D
Gig Harbor, WA 98332
(253) 858-6355
signup@westsoundcrossfit.com

Trainer/Owner:
Mick Lewis

RATES

FUNDAMENTALS (ON-RAMP)
Must complete FUNDAMENTALS prior to entry into regular classes

Monthly Unlimited Classes
$125 month + tax

PUNCH CARD
$125 + TAX
10 Punches
Must be used within 60 days

DROP IN
$15.00

Tues. Nov. 25, 2014

STRENGTH

4-6 Deadlift @21×1

Rest 20 Sec.

Max Rep Ring Push Ups @ 1010

Rest 2 Min.

5 Rounds

 

WOD

15 Kettle-bell Swings 53/35#

15 Wallballs 20/14#

AMRAP 10 Min.

Kettlebell

Mon. Nov. 25, 2014

STRENGTH
 
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
2-3 Reps Weighted Pull-ups @ 21X0
Rest 2 minutes

4 Rounds

 

WOD
 
 20 Box Jumps 24/20″
15 Burpees

3 ROUNDS

Box Jump

SCHEDULE ~ THANKSGIVING WEEK

Westsound CrossFit will operate on a Holiday Schedule Thursday, Friday and Saturday.

ONE CLASS ONLY 9:30AM Each day.

MON-WED Normal classes as scheduled.

 

Fri. Nov. 21, 2014

STRENGTH

Overhead Squat

2-4 Reps

4 Rounds

 

WOD

10 Pull Ups

10 Dumbbell Ground To Overhead

10 Box Jump Overs

AMRAP 10 Min.

Thurs. Nov. 20, 2014

REST DAY

Today is a REST day for most of you, but if you would like to come in and work on a skill or just to get some mobility in, today is the day to do it.

Food for thought:

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s M WOD on YouTube on YouTube and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s M WOD on YouTube  and spend 10-12 minutes with them.
 * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s M WOD on YouTube and spend 5-10 minutes with them.
– AND/OR -
* Body work from a licensed body worker

Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Wed. Nov. 19, 2014

DEADLIFT

Take 15 Min. to build to a Heavy 3 RM

 

WOD

5 Deadlifts*

5 Chest To Bar Pull Ups

7 ROUNDS

* In teams of two each partner will complete 7 rounds..

*load with 65-70% of today’s heavy triple 

Tues. Nov. 18, 2014

STRENGTH

3-5 Push Press -Ascending

Rest 90 Sec.

3-5 Chin Ups- Ascending

Rest 90 Sec.

4 ROUNDS

 

WOD

Wall Balls*

10-9-8-7-6-5-4-3-2-1

Ring Dips

1-2-3-4-5-6-7-8-9-10

TIME

* Challenge your self with a weight just out side of your comfort zone.

Mon. Nov. 17, 2014

STRENGTH

6-8 Split Squats @ 30×0 – Ascending Load 

REST 60 Sec.

60 Sec. Plank Hold

REST 60 Sec.

5 Rounds

 

WOD

5 Dumbbell Complex*

10 Toes to Bar

5 Rounds

**One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Push-Up

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

Wed. Nov. 12,2014

STRENGTH
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

WOD
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

Tues. Nov. 11,2014

STRENGTH
Four sets of:
5 Front Squat  @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps