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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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Training for Thursday, July 2nd

CFWS   Group Circle   Warm Up   Strength/Skill 15 minutes to work on Clean + Hang Clean Complex. Work up to a HEAVY SINGLE.   Workout of the Day

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The Food Diary from Coach D

The Food Diary from Coach D….   Many of you have reached out to me in regards to “What should I be eating?” Well, I am not a licensed nutritionist,

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Training for Wednesday, July 1st

Group Circle   Warm Up   Strength Alternating Tabata Hollow Rocks (Rocking ONLY if your hollow body position is GOOD! Must be Coached approved) Superman Holds -then- Alternating Tabata Scap

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Training for Tuesday, June 30th

****July 4th Weekend Schedule: Friday 9am and 10am classes Saturday and Sunday Closed! An outdoor workout suitable for the beach or back yard will post Friday night!!   CFWS  

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