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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. 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.

10-24-crossfit-kettlebell-snatch

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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Thur. July 17,2014

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.

Morning WSCF!

Here are a few tips and tricks from our friend K-Star, check it out!

Wed. July 16, 2014

SPEED

20 Yard Sprint*

30 Seconds Rest

8 Rounds

* Full out effort during 20 Yard Sprint/Jog back 20 Yards then Rest 30 seconds.

 

“ADRIAN”

3 Forward Rolls

5 Wall Walks

7 Toes To Bar

9 Box Jumps 30/24″

7 Rounds

 

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U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Tues. July 15, 2014

CLEAN

1 Haulting Clean Deadlift

1 Hang Clean

1 Clean

EMOM 2 Min./16 Min.*

* Ascending Load

 

WOD

20 Chest To Bar Pull Ups

30 Wallballs 30/20#

40 Kettle-bell Swing 71/53#

2 ROUNDS

Mon. July 14, 2014

FRONT SQUAT

2- 1 1/4 Squats

5 Rounds*

* Ascending Weight

 

WOD

20 Walking Lunges 50/40#

15 G.H.D. Sit Ups

EMOM 3min/9 min.

REST 2 MIN.

5 Man Makers 50/40#

10 Burpees

AMRAP 10 Min.

“WE ARE THE MACHINES!”