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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 3 Rounds: 10 Air Squats

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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 possible Review Snatch Tech Workout

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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 – 15 minutes to complete

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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, 4reps, 2reps 15 minutes to

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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 Squat Strength Split jerk TECH

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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 5 sets of 3 Deadlifts

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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 jog with your Partner in

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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 mobilize!! Also, if you have

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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 heavy weight Workout of the

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Training for Wednesday, January 21st

Group Circle/Warm Up Skill Single Arm KB Push Press into KB Thruster Workout of the Day 2 min Max Effort Double Unders/Singles -1 min rest- 6 min AMRAP 5 Toes

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