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Training for Saturday, April 1st

Training for Saturday, April 1st

Last call for the CFWS Limited Edition Baseball Tees!!! Order now or forever wish you did!! https://squareup.com/store/crossfit-west-seattlestore 7:30 West Side Comp is On, and just


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Training for Friday, March 31st

Last call for the CFWS Limited Edition Baseball Tees!!! Order now or forever wish you did!! https://squareup.com/store/crossfit-west-seattlestore Workout A 150 Double Unders -2:00 rest- 1000m


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Training for Thursday, March 30th

Workout of the Day 25:00 AMRAP 15 KB Swings 53/35 (Comp 70/53) 15 KB Goblet Squats 100m KB Carry *KB may be held in any


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Training for Wednesday, March 29th

Strength/Skill Squat Clean + Split Jerk (With Pause) 15:00 for technique work The objective today is to work on positioning of the launch and landing


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Training for Tuesday, March 28th

Strength/Skill Strict Pull Ups 6-10 reps every 1:30 for 6 sets Scale Options: 6 Controlled Negatives (4-count), Banded Strict Pull Ups, Ring Rows Comp Options:


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Training for Monday, March 27th

Strength/Skill Single-Arm KB Strict Press 5 Sets x 10-12 Reps each arm Workout of the Day 16:00 AMRAP 16 Calorie Row 16 Burpees (Comp Burpees


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Training for Saturday, March 25th

Every Saturday at 9:00 is Community Day!  Please note no Comp Class today! Workout of the Day In Teams of 3 20:00 AMRAP (Sprint Relay) 15


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Training for Friday, March 24th

Workout of the Day CrossFit Games Open Workout 17.5 10 Rounds for Time 9 Thrusters 95/65 35 Double-Unders *40:00 Time Cap *Masters 55+: 65/45, Double


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Training for Thursday, March 23rd

Strength/Skill Snatch Complex 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat 15:00 to work, climbing as able.  Prioritize good technique today,


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Training for Wednesday, March 22nd

Workout A “Death By Cindy” In one minute, perform 1 pull up, 1 push up, and 1 squat.  The second minute perform 2 of each


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