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Training for Saturday, January 31st

Training for Saturday, January 31st

It’s BLUE Saturday at CrossFit West Seattle!! Wear your blue tomorrow to class for our Extra Special 12th Man, Superbowl 49 WOD!! Pregame Warm Up


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Training for Friday, January 30th

CFWS Group Circle Warm Up 3 Rounds: 10 Push Ups 10 Wall Balls 10 Box Step Ups Skill Seated Box Jump: 5×3 as high as


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Training for Thursday, January 29th

CFWS Group Circle Warm Up 1000m Row or 4 minutes on the Assault Bike or Run the Big Block -then- LINE DRILLS!!! Strength Bench Press


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Training for Wednesday, January 28th

Group Circle Warm Up 3 Rounds: 8 V ups 9 Push Ups 10 Air Squats 15 Jumping Jacks Strength Back Squat – 10reps, 8reps, 6reps,


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Training for Tuesday, January 27th

CFWS Group Circle Warm Up Big Block -then- 3 rounds 30 secs of Hollow Holds 30 secs HS Hold 30 secs Hold in the Bottom


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Training for Monday, January 26th

Group Circle Warm Up 3 Rounds: 10 Good Mornings (Blank Bar) 10 Lunge Steps (Blank Bar) 30 sec hollow hold Strength 15 minutes to complete


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Training for Saturday, January 24th

Group Circle/Warm Up Workout of the Day: In Teams of 2 complete the following (one partner working at a time): Run the Big Block (must


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Class Updates!!

Happy Friday!!! Just a reminder, this Saturday at 10am Coach Karlie is teaching a Mobility class! Come on into the 9am, and then stay to


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Training for Friday, January 23rd

CFWS Group Circle/Warm Up Strength 5 Rounds as a class, every 2 minutes on the 2 minutes, 2 clean and jerk @ a medium to


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Training for Thursday, January 22nd

CFWS Group Circle Warm Up 1000m Row -then- 2 rounds 10 Burpees 10 KB Swings 10 Pull Ups – then – 2 minutes of Jumping


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