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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
(360) 981-6874

RATES

FUNDAMENTALS
$250 + tax
Must complete FUNDAMENTALS prior to entry into regular classes

Monthly Unlimited Classes
$125 month + tax

TEEN SUMMER PROGRAM
$150 (SUMMER)

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

DROP IN
$15.00

Fri. August 22,2014

SKILL

Power Clean/Squat Clean

* 15 min to build to a heavy, but not necessarily 1 RM to be used in todays WOD

 

WOD

2 Squat Clean

4 Burpee Over Bar

EMOM 15 Min.

 

Thurs. August 21,2014

 

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.

 

Wed. August 20,2014

SKILL/STRENGTH

8 Split Squats

Rest 1 min.

8 External Shoulder Rotation

Rest 1 min.

3 Rounds

 

TEAM WOD*

Wallballs 20/14#

AMRAP 6 Min.

REST 1 Min.

Row For Calories

AMRAP 6 Min.

* In teams of three, with only one work station per team, and only one partner working at a time

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Tues. August 19, 2014

“DT”

12 Deadlifts 155/115#

9 Power Clean 155/115#

6 Power Jerks 155/115#

5 Rounds

DT-th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Mon. August 18,2014

FRONT SQUAT

3-3-3-3-3

PUSH PRESS

3-3-3-3-3

 

MET-CON

5 Turkish Get Ups

10 Box Jumps 24/20″

15 Knee’s To Elbow/ Toes to Bar

20 Double Unders

4 Rounds

 

Fri. August 15,2014

TABATA

Box Jump 30/24″
REST 1 Min.
Deadlift 185/155#
REST 1 Min.
Burpee
REST 1 Min.
Front Squat 185/155#

8 Rounds*

* 20 seconds of work/10 seconds of REST, one station at a time for all 8 rounds.imagesYIDSEJXE

 

Thurs. August 14,2014

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.

And don’t forget WSCF tonight during the 6PM hour will be a mobility workshop put on by our very own CrossFit Mobility trainers Danielle & Lael.

Come out and see what they have learned and how they can improve your workouts through mobility.

CROSSFIT MOBILITY WORKSHOP

THURSDAY, AUGUST 14TH

The 6PM hour will be a mobility workshop put on by our very own CrossFit Mobility trainers Danielle & Lael.

Come out and see what they have learned and how they can improve your workouts with mobility.

 

Wed. August 13,2014

CLEAN

1 Rep Max

10 Min

 

14.1

30 Double Unders

15 Power Snatches 75/55#

AMRAP 10 Min.

 

Kate Squeezing out her last Rep during the OPEN 14.1 this year! Will She beat her score toady!!?

Kate Squeezing out her last Rep during the OPEN 14.1 this year! Will She beat her score toady!!?

 

Tues. August 12,2014

“FRAN”

Thrusters 95/65#

Pull Up

21-15-9

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