Sat. July 3rd, 2010

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings - 1.5 poods
60 Sit-ups
70 Burpees
For time

****I will have the box open tomorrow at 9am for a 4th of July morning workout for anyone interested****

Fri. July 2nd, 2010

Congratulations Leigh!!

This is a picture of Leigh Baker and her husband Bill. Yesterday was Leigh's 1 yr CrossFit anniversary. Today's workout will be the same one she did 1 yr ago yesterday. Let's see the difference. Thank you Leigh for being such a great friend and an inspiration. If you're wondering where I got this picture......facebook.

Today's W.O.D.
Leigh's 1yr anniversay W.O.D.
400m run
15 KB swings
15 Box jumps
800m run
12 KB swings
12 Box jumps
400m run
10 KB swings
10 Box jumps

Check out today's hours to the right ->->

Thurs. July 1st, 2010

Unfortunately, the 9am class is cancelled today. My son has his first baseball all-star game in the morning and all trainers have other committments. I apologize for the inconvenience. All other classes are as scheduled. Give me a call if there is an issue.

Today's W.O.D.
"Make up Thursday"

Today is a rest day for many, if you missed a workout this week, or want to work on something specific, today's the day!

Wed. June 30th, 2010

Today's W.O.D.
"The Filthy Fifty"
50 - Box jump - 24"
50 - Jumping Pull Ups
50 - Kettlebell Swings

50 - Walking Lunges

50 - Knees to Elbows

50 - Push Press - 45#
50 - Back Extensions
50 - Wall Ball Shots - 20#
50 - Burpees
50 - Double Unders
For time

The Filthy Fifties once again!!!!!! Check out the link:http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv

Tues. June 29th, 2010

Mike and Erin Dumas have generously invited all Westsound CrossFitters to a 4th of July bash at their pad. Their will be protein and adult beverages provided. If you get a chance, come on by. Thanks Mike and Erin!! The details are below:

Host:
Mike and Erin Dumas
Location:
OUR HOUSE4441 Woods Rd EPort Orcahard, WA 98366 US View Map
When:
Sunday, July 4, 3:00PM Add to my Outlook Calendar
Phone:
(360)871-1017
Come by for a good ol' fashion 4th of July Party. We'll be roasting a pig (cuban style) provided by our friends Mark and Aleta. We will be providing hot dogs and hamburgers too. Bring your favorite side dish. We will have a keg of Ridgetop Red and root beer from Silver City Brewery furnished by Tyson and Kristen our neighbors. Bring something else if that doesn't tickle your fancy. Bring a chair, and have a good time. We will be cooking the pig all morning and your welcome to come by to see how we do it. Kids are of course welcome! There should be a bounce house for kids of all ages. **Washington Weather Contingency Plan**Nice Weather - Party is ONSome Rain - Party is still ONRaining Cats and Dogs - we will have to cancel.

Today's W.O.D.
50 Double Unders
50 Back Ext
(4) rounds for time

Check out this weeks hours to the right ->->

Mon. June 28th, 2010

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Today's 9am class has moved to 11am. I have a meeting this morning with the Fire Dept. and must change the hours. I hope this doesn't cause too much inconvenience. All other classes are as posted.

Today's W.O.D.
12 Deadlifts - 155lbs
9 Hang power cleans - 155lbs
6 Push Jerks - 155lbs
(5) rounds for time

Sat. June 26th, 2010

Today's W.O.D
Burpees
Sit-ups
Pull-ups
Wallballs
Row
3 rounds for time
Fight Gone bad Style