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Training for Monday, July13th

Group Circle   Warm Up   Strength 15 minutes to complete: Weighted PlankĀ 5 x 1:00 (work with a partner and you must ACCUMULATE 1:00)   Workout of the Day 15

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Training for Saturday, July 11th

West Side Comp – No Class tomorrow. Will resume on July 18th as normal! Jadrien will be in class that day taking pictures!   CFWS “Whitten” 5 rounds for time:

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Training for Friday, July 10th

Group Circle   Warm Up   Strength 15 minutes to complete – 5 x 5 Strict Chin Ups   Workout of the Day 4 Rounds for Time 5 Power Cleans

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Training for Thursday, July 9th

CFWS   Group Circle   Warm Up   Strength 15 minutes to complete: 1 Snatch Deadlift + 1 Snatch (The deadlift is just standing up with the weight under control.

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Training for Wednesday, July 8th

Group Circle   Warm Up   Strength 15 minutes to complete Deadlifts 6s x 3r   Workout of the Day 20 min EMOM Even: 15 Slam Balls (20/15) Odd: 15

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Training for Tuesday, July 7th

CFWS   Group Circle   Warm Up   Strength Ring Support!! Accumulate 5 minutes! More advanced do L-sit. If you cannot stabilize on the rings, do this on a box

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Training for Monday, July 6th

Group Circle   Warm Up 2 Rounds 200m Run 10 V Ups 10 Goblet Squats 1o Burpees   Strength 15 minutes to complete Push Press 5 x 3 HEAVY!!!  

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Training for Saturday, July 4th – Happy Independence Day

Happy Independence Day!!!!   No West Side Comp Class today.   CFWS @ 9am   Hero WOD “Morrison” 50-40-30-20-10 Wallballs (20/14) Box Jumps (24/20) Kettlebell Swings (1.5/1.0)   About Morrison

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Training for Friday, July 3rd

REMINDER: Only classes at 6am, 7am, and 9:30am!!!   Group Circle   Warm Up   Strength/Skill 10 minutes of line sprints 6s x 40m (3 forward, 3 backwards)   Workout

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July Member in the Hot Seat – Deb Nicholson

This month meet Deb Nicholson! She is one of CrossFit West Seattle’s longest member! She joined CFWS in 2008 and is still crushing it!! Read on and learn more about

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