Gallery

crossfit016 crossfit042 crossfit018 crossfit038

Facebook

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

Fri. Sept. 19, 2014

SKILL/STRENGTH

Snatch Balance

3 Overhead Squats

5 Rounds*

* Ascending load IF your technique permits.

 

WOD

12 Power Snatches 115/75#

12 Box Jumps 30/24″

9 Power Snatches

9 Box Jumps

6 Power Snatches

6 Box Jumps

800m Run

TIME

lauren

Thurs. Sept. 18, 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.

Here is some 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. Sept. 17, 2014

PUSH PRESS

5-5-5-5

Ascending Load

 

WOD

10 Burpees

5 Power Clean 155/125#

Every Other Min. 16 Min.*

* Example:

   Min. 1 – 10 Burpess
   Min. 2 – 5 Power Cleans
   Min. 3 – 10 Burpees….

And so on for 16 min.

Annie

 

Tues. Sept 16, 2014

STRENGTH

10 Front Squats

Rest 1 Min.

6 Turkish Get Ups

Rest 1 Min.

45 Sec. Left & Right Plank

3 Rounds

 

WOD

3 Dumbbell Burpee

5 Dumbbell Plank Rows

7 Dumbbell Thrusters

AMRAP 5 Min. x 2*

 

2 Min Rest Between Rounds

Mon. Sept. 15, 2014

BENCH PRESS

3-2-1-1*

Ascending Load

 

WOD

60 Sec. Row for Max Cal’s

60 Sec. Push Ups

60 Sec. Pull Ups

60 Sec. REST

4 Rounds*

 

* This is preformed like a “Fight Gone Bad” with 1 minute of work per-station, fast transitions are key. Score is the max Rep’s for each movement for all four rounds.

Example:

Round 1  20 Cal/25 Push Ups/ 30 Pull Ups

Round 2 15 Cal/20 Push Ups/ 40 Pull Ups

Add the two rounds for score..

Total Score- 35 Cal/45 Push Ups/70 Pull Ups

bench

Fri. Sept. 12,2014

HANG SNATCH

1.1.1*

5 Rounds

* Between each Rep drop and reset into a good position for the next hang snatch.

 

WOD

7 Ground to Overhead 135/95#

7 Toes to Bar

AMRAP 7 Min.

Thurs. Sept. 11, 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.

Here is some food for thought.

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD 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. Sept. 10, 2014

DEADLIFT

5-3-1-5-3-1*

*Ascending load with each set, Between sets- 8 Ring Dips

 

WOD

20 Box Jumps 24/20″

10 Handstand Push Ups

400m Run

3 Rounds

 

Tues. Sept. 9, 2014

SHOULDER PRESS

2-2-2-2-2-2

* Ascending weight

 

WOD

10 Pull Ups

15 Thrusters 95/65#

30 Double Unders

AMRAP 8 Min.

615541_694830990596060_3749989009013078356_o

Mon., September 8th, 2014

Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring dips x Max Reps
Rest 2-3 min.
3 rounds

Hang Power Clean +1 Front Squat
Hang Power Clean +2 Front Squat
Hang Power Clean +3 Front Squat

165/115#
*try not to put bar down in between rounds.

AMRAP/3 min
Repeat 3 times