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
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
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
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
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:
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
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
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
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,
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