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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

Thur. July 31,2014

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. July 30,2014

BACK SQUAT

5-5-5-5-5

Ascending Load

 

WOD

10 Deadlifts 255/155#

15 Box Jumps 24/20″

400 M Sandbag Run

4 Rounds

 

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Tues. July 29,2014

“WESTON”

1000 M Row

200 M Farmer Carry 45#

50 M Waiter Walk Left Arm 45#

50 M Waiter Walk Right Arm 45#

5 Rounds

 

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U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

 

Mon. July 28,2014

STRENGTH

1 Shoulder Press*

4 Push Press

REST 60 Sec.

10 Strict Toes to Bar

REST 60 Sec.

4 Rounds

* Shoulder Press load should be close to 1 Rep Max.

 

MET-CON

5 Hang Power Cleans 135/95#

10 Pull Ups

15 Hand Release Push Ups

AMRAP 8 Min.

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Fri. July 25,2014

OVERHEAD SQUAT

5-3-3-1-1-1+

Ascending Weight

 

“DEATH BY”

Power Snatch 95/65#

 

Thur. July 25,2014

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. July 23,2014

DEADLIFT

3-3-3-3-3

Ascending Load

UNBROKEN (Tap and Go)

 

2 ‘FRRRR

10 Pull Up/Toes To Bar

10 2′Fr Wallballs 20/14#

10 Burpee Box Jump 24/20″

4 Rounds

20 Min. TIME CAP!

For all of you who are wondering what a 2′Fr is….

Tues. July 22,2014

SPLIT JERK*

1 Rep Ascending Load

Every 2 Min./ 12 Min.

* Jerk will be preformed from the back rack position.

WOD

400 M Run

10 Push Press 135/95#

20/15 Ring Dips

400 M Run

REST 2 Min.

2 ROUNDS

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Mon. July 21,2014

FRONT SQUAT

2-2-2-2-2

Ascending Load

 

WOD

10 Kettle-bell Snatch (R) 53/35#

10 Overhead Walking Lunge (R)

10 Kettle-bell Snatch (L)

10 Overhead Walking Lunge (L)

10 Chest To Bar Pull Ups

AMRAP 8 Min.

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Fri. July 18,2014

FRONT SQUAT

3-2-2-1-1

70-80-85090-95+%

 

WOD

5 Power Cleans 205/135#

10 Front Rack Reverse Lunges 205/135#

15 Burpee Over Bar

5 Rounds

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