Sat. Sept. 18th, 2010

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Today's W.O.D.
"The Seven"
7 Handstand push-ups
7 Thruster - 135lbs
7 Knees to elbows
7 Deadlift - 245lbs
7 Burpees

7 Kettlebell swings, 2 pood
7 Pull-ups
7 Rounds for time

**Scale the weight as needed.

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Question: Is there something you wished we did more each week? If so, what would it be? Post in comments

Fri. Sept. 17th, 2010

Today's W.O.D.
800m row
50 GHD sit-ups
50 Box jumps - 24" box
400m run - w/ 25lb plate
50 Back ext
50 Double unders
400m run - no weight
For time

Thurs. Sept. 16th, 2010

Today's W.O.D.
"Make-up Thurs"

Today is a rest day for many. If you missed a workout, or want to work on something specific, today's the day.

Wed. Sept. 15th, 2010

Brett and Robert decided they wanted to conquer the "Hill of Death" with sandbags. Of course they did it with no problem. Of course they're smiling now.......

Today's W.O.D.
Weighted Pull-ups
10-3-3-3-3-3-10

In between each set, complete 10 med ball tosses

*****

Plank postition for time

Tues. Sept. 14th, 2010

Many of you have heard the rumors about possibly participating in the "Fight Gone Bad" event. The event will be held at Kitsap CrossFit in Poulsbo on Sept. 25th beginning at 10am. I would like to get as many members from the box to participate as we can. I will update this information with more details ASAP.

I apologize for the late notice....this summer has been a challenge with family and career. I want to reassure everyone that my goal is to continue with the growth of Westsound CrossFit. We have many ideas on the table that I believe will improve our programming and facility overall. I will keep you posted.

The following information is regarding the "Fight Gone Bad 5" event. I have set up a fundraising website for all who are interested. https://rapidgiving.com/fundraising/page/8216/westsound-crossfit-fundraising. The goal is to raise at least $1000 in a short amount of time. Let me know if your interested.

On September 25th we will be joining CrossFit affiliates around the globe in raising needed funds for 3 very worthy causes:

The Livestrong Foundation
The Wounded Warrior Project
The CrossFit Foundation

When: September 25th – first group starts @ 10am
Where: Kitsap CrossFit
What to bring: An Indomitable Spirit and a dish to pass for the potluck following the WOD.

Again, I will update you ASAP with additional details

Today's W.O.D
WOD
5 min Hang Power Clean (135/85)
4 min Double Under
3 min Push Jerk (135/85)
2 min Double Under
1 min Burpee
Get as many reps as possible from each round. There is no rest between exercises.

Check out the hours to the right->->

Mon. Sept. 13th, 2010

Nicole had a Deadlift PR on Friday of 200lbs. Her focus and determination is very impressive. She has come a long way in a short amount of time. Nice work!!

Today's W.O.D.
5 Back Squats - 185/135#
7 Ring Dips
9 SDHP - KB 53/44#
AMRAP in 15 mins

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