Happy Halloween!! Again, a reminder....we will be moving the mats and the last of the items tomorrow morning at 9am. If anybody is interested in helping, we will be meeting at the original location. It shouldn't take long at all. There is a chance will be painting as well. Today is the last official workout in the original Westsound CrossFit box. Hope to see you there. If not, have a great weekend.

Today's W.O.D.
Tabata "Something else"
Pull-ups
Push-ups
Sit-ups
Squats

Tabata intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied with each exercise: Squat, Pull-ups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed, the clock is not stopped but kept running. The score is the total of the scores from the four stations.

Scoring example: A total score is determined by adding up the lowest number of reps in any set of each exercise - 4 pull-ups, 6 push-ups, 13 sit-ups, 18 squats = 41.

Today's hours:
9am only

Friday, October 30th, 2009

Today's W.O.D.
500 meter row
21 box jumps
15 sit ups
5 rounds for time

Todays hours:
6:30AM - 11AM
2PM - 3PM
6PM - 7PM

Remember this guy?!? Yeh, I know. Where's Doug been. Where hasn't he been? Our own Doug Weller will return within a couple of weeks.....he says.

Sunday is moving day. We will begin at 9am and will continue until everything is moved. If anybody is interested in participating it would be awesome. It shouldn't take that long. I will provide food and beverages. Let me know if you plan on being there. More details to follow:

Today's W.O.D.
Shoulder press 5x1
Push press 5x3
Push jerk 6x5

Today's hours:
6:30am - 11am
2pm - 3pm
6pm 7pm
otherwise by appt.

The front of our new building on Bay St.

Lots more room. In this photo were still cleaning.

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As most of you know, within a week, we are moving down the street to a different facility. The new building will provide us with a lot more room both in square footage and ceiling height. I am very excited with the upgrade. I am greatful to the Hannems for our first facility in that it allowed for Westsound CrossFit to begin. The transition will be a process.....so I ask for patience and understanding as we go through the possible pains that accompany both change and adaptation. We will be adding a few additional trainers over the next 2 months. This will allow us to offer additional classes throughout the week supplementing when I am on shift at the fire station. I welcome any thoughts, ideas, questions or concerns. More to follow.....

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Today's W.O.D.

50 double unders

400m run

40 double unders

400m run

30 double unders

400m run

20 double unders

400m run

10 double unders

400m run

For time

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Today's hours:

6:30am - 11am

2pm - 3pm

6pm - 7pm

Otherwise by appt.

Tues. Oct. 27th 2009

Remember the sun?! This was one of our summer views.

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Today's W.O.D.

10 Burpees

10 Pullups

10 rounds for time

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Today's hours:

6:30am - 7:30am

9am - 10am

6pm - 7pm

Monday, Oct. 26th, 2009

Dave Hougan showing his battle wounds from a day of deadlifting.

Today's W.O.D

5 Back Squats - 225#

10 Box Jumps -24"

15 Knees to elbow's

AMRAP in 20 mins

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Today's hours:

6:30am - 11am

2pm - 3pm

otherwise by appt.