Sun. Aug 2nd, 2009

Because of the interest, we will be having one class this morning at 9am only. A special thanks to my buddies over at CrossFit Flathead for the idea for today's W.O.D. They tackled this one last week in the Montana heat. Thanks Buf.

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Today's W.O.D.

"The 300"

25 - Pull Ups

50 - Push Ups

50 - Dead Lift - 135#

50 - Box Jumps - 24"

50 - Floor Wipes - 135#

25 - DB Squat Clean & Press left hand - 35#

25 - DB Squat Clean & Press right hand - 35#

25 - Pull Ups

for time:

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Check out these guys over at CrossFit Central doing "the 300":

http://www.youtube.com/watch?v=ouZFwzABvw4

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http://media.crossfit.com/cf-video/CrossFitCentral_300ChallengeTeaser.wmv

Sat. Aug 1st, 2009

Today's W.O.D.
Pull-ups
Waiter-walk lunges 35/25
Sit-ups
400m run
21-15-9 for time
*run a 400 in between each round for a total of 3 rounds

Today's hours:
6:30am only

Tomorrow's hours:
9am only

Fri. July 31st, 2009

Our new best friend with the hot weather

Today's W.O.D.
5 – Thrusters - 95#
7 - Hang Power Cleans - 95#
10 - Sumo Deadlift High Pull - 95#
As many rounds as possible in 20 mins.

Today's hours:
6:30am - 11am
1pm - 3pm avail by appt
4pm - 6pm (CANCELLED)
I have been called in to shift at the fire department at 4PM.

Tomorrow's hours
6:30AM ONLY

Thurs. July 30th, 2009

On Sat. August 8th, Kirkland CrossFit's 2nd Annual Firefighter/Police CrossFit Challenge will be held from 9 am to 3 pm at Marymoor Park in Redmond, WA. Attached you'll find a recent CrossFit Journal written, a list of the events, and a copy of the registration form. Athletes can also register at http://www.nwburn.org/. This is a fundraiser for the NW Burn Foundation, and open for firefighters, police officers, and MIL to compete. The cost of this event is $35 per athlete. If there is any interest, it would be a great opportunity to compete for a great cause. Let me know if you have any questions or need additional information.



http://sz0068.ev.mail.comcast.net/service/home/~/2009%20KCF%27s%20FF-PD%20CrossFit%20Challenge%20Master%20Event%27s%20List.pdf?auth=co&loc=en_US&id=3100&part=2

http://sz0068.ev.mail.comcast.net/service/home/~/CFJ_NorthshoreFire.pdf?auth=co&loc=en_US&id=3100&part=3

http://sz0068.ev.mail.comcast.net/service/home/~/Registration%20Form.pdf?auth=co&loc=en_US&id=3100&part=4

Today's W.O.D.
15 Deadlift 185lb/135lb
21 Box Jump
400m run
3 rounds for time

I know it's hot, so come early.



Today's hours:
9am - 11am
Afternoon by appt.

Wed. July 29th, 2009

CrossFit Ktown shared some quotes on their plyoboxes from Coach Mark Rippetoe


I spent last weekend at CrossFit Eastside studying and practicing the squat, press, bench press, deadlift, and powerclean - lifts that are indispensable to CrossFit training. Although it was hot, it was an exellent seminar and overall experience. CrossFit coach Mark Rippetoe and his staff taught us how to perform each lift properly and just as important - coach them properly. Without the focus on strength training, we can't truly benefit from all that CrossFit has to offer in terms of overall fitness. We will continue to incorporate these lifts into our daily workouts.

I am entering into the back side of my 48hr shift here at the dept. with complete enthusiasm. Westsound CrossFit will be open tomorrow at 9am. Today will be another scorcher so stay hydrated. If you have any questions, let me know. Have a great day and see you tomorrow.

Mon. July 28th, 2009

Nice work to those who chose to come in late yesterday afternoon. Running the 800m's in the heat was brutal even with the breeze coming off the water. A reminder that I will be doing a 48hr shift with the fire dept today and tomorrow. Today's hours are limited to 6:30am only and tomorrow I will be closed. Thursday I will reopen at 9am with normal hours throughout the day. If you are going to have fun in the sun, make sure you wear proper sun screen and stay hydrated. Have a great day!!

Today's W.O.D.
"Cindy"
5 pull-ups
10 push-ups
15 squats
AMRAP in 20 mins

Mon. July 27th, 2009

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's W.O.D.

"Michael"

Run 800m

50 back extensions

50 sit ups

3 rounds for time

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Today's hours:

6:30am - 11am

1pm - 4pm avail by appt.

5pm - 6pm

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Tomorrow's hours:

6:30am only

Sun. July 26th, 2009

Mike and Derek battling it out this past week.

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Today's W.O.D.

Rest

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Tomorrow's hours:

6:30am - 11am

1pm - 4pm by appt only

5pm - 6pm