Share this with someone that wants to get started or has tried multiple times but just not quite succeeded yet. Let them know you’ve been there too. Help them get started just like someone helped you. #getstartedTHURSDAYS #nosweatintro #fitnessVAbeach #crossfitcommunity
What you eat now has a big impact on how healthy you’ll be in the future. If you’re on this website, odds are you already know this: good food choices determine general health. Likely, you also have a basic understanding of foods to be avoided and those to be selected for various purposes: controlli…
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Not just one goal.... But TWO!
Angie started with us in January and two weeks ago set goals with a four week time line: Lose 5 pounds and back squat 100 pounds. Well, we are only two weeks into this 4-week goal block and Angie met both goals already! She's been working hard and consistently coming to our weightlifting class and we're excited to see all that hard work pay off!
The Iron Bar Gym will be operating on Holiday schedule this weekend!
Saturday, May 28: One Class Only, 9:15am. CrossFit and HIIT friendly
Sunday, May 29: Closed
Monday, May 30: 8th Annual Memorial Day Workout featuring the workout "Murph". 10am and 10:30am start times.
We hope you enjoy your holiday!
Our 6 week Challenge was a huge success! With some hard work and dedication from these awesome ladies everyone crushed their baseline retest! Wonderful group of people who will be joining regular classes to crush every workout they encounter from now on! #Crossfit #kitsap #lookinggoodfeelinggood
This Saturday Taylor and Jake are going to go to Dungeon Fitness in Bremerton and compete in their Kilos for Cancer Super Total meet at 10am. Kilos for Cancer is a super total meet including Squat/Bench/Deadlift/Snatch/Clean &Jerk winners will be determined by the individuals with the highest percentage of body weight lifted. 100% of profits will go to directly the American Cancer Society. Anyone can come watch and support!
Do your mobility and accessory work, kids. Meet Craig, he's a runner/triathlete with some of the standard hip/hamstring tightness that comes with that territory. Squat #1 was after he was warmed up. Squat #2 after 2 minutes of work on his right hip. Squat #3 is the finished product after only 5 minutes of work! This could be you!!
Congratulations to Zeb, former FCF coach and forever FCFer! Zeb won the men's hammer throw title at the NAIA Outdoor Track & Field Championships in Gulf Shores, AL yesterday. We are so proud of you Zeb!
GULF SHORES, Ala. - Nursing a sore lower back that he tweaked on his first throw of the competition, Zeb Hoffman nonetheless became The Evergreen State College's first track & field national champion when he won the men's hammer throw title on Thursday's first day of the NAIA Outdoor Track & Field C...
It's happening! Crawfish and Hooverball! The perfect combo.
When do you get to eat crawfish and play hooverball on the same day??
On Saturday June 11 from 12 - 3pm
Mark Doyle (our Louisiana native) has agreed to host and cook for us this fine protein along with some corn on the cob, potatoes and mushrooms.
The cost of the event is $20.00
WHY is this so bloody expensive? Because the crawfish are flown in ALIVE from Louisiana on the day of the event and are delivered to Level 4 by 11am that morning. According to Mark you cannot cook dead crawfish - just alive ones.
Children under 8 are free!
SIGN-UP here: https://level-4-crossfit-seattle.frontdeskhq.com/events/1567492
We need everyone to sign up by June 7th so we can order the right amount of crawfish.
The Mini Hooverball Tournament will be happening while the cooking goes on. The 10” medicine balls weighing 4lbs each should be arriving today. Feel free to read up on the rules of hoover ball: http://www.hooverassociation.org/newsevents/hooverball/hooverball_rules.php
Starting next week, Level 4 Instructors will have you warm up at the start of class by playing some mini hooverball so that you can get familiar with the game. The net will be lower and the court will be smaller than in regular hooverball.
For the tournament, we will have teams of 2 individuals (1 female, 1 male)
To sign up your team, email email@example.com or let her know if you don't have a partner and we will find you one.
Friday's WOD is up on the blog. As a reminder, we will be open on Saturday from 10am - noon for Open gym! Sunday we will be closed. And Murph will begin at 10am on Monday! We hope you all have an amazing weekend.
The great chalk drought of May 2016 is over. Just in time for Murph. Also, Coach Katie made these awesome badges for organizing our kettlebells! #crossfitamethyst #roguefitness #chalk #crossfit #morechalkthebetter #kettlebell #organizer #aplaceforeverythingandeverythinginitsplace #bestgym #bestbox #oakharbor #whidbeyisland #northwest #upperleft
Workout of the day for Friday, May 27th, 2016.
WOD AMRAP 10
3 Toes to Bar
3 Box Jumps
6 Toes to Bar
6 Box Jumps
9 Toes to Bar
9 Box Jumps…
Class Times: 5am (Joey), 10am (Micki), 5pm (Micki), 6pm (Heather)
5 x 5 - build to heavy
E2MOM for 12:00 (6 Rounds)
200m Run, then
Max SDLHP (95/65)
Max Turkish Get ups (35/25)
Score is Total SDLHP and Turkish GU's
If time: Plank off
Don't forget about the Pre-Murph, It's Almost Summer, Good-Bye Party at Micki's house tomorrow (Sat) at 3pm- Rain City CrossFit and their families are invited - please RSVP here: http://evite.me/v2Dd8ucDxz
This Memorial Day, Monday, May 30, CFSWP will host a WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Join us for one class that day. 11am
All members are welcome to attend the workout.
Scaling of the workout will be provided.
"If you have integrity with your movements and honesty with your reps, you will get better." -Unknown
"DT" coming at you for today's WOD...
5 rounds for time:
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Push Jerk
Dig deep and go hard, #CFX!
Memorial Day Murph Challenge
This Monday we will be open from 9AM - 11AM. Doxsa will be participating in two large group heats (9:15AM & 10:15AM). Please be prompt!
Lt. Murphy Story-
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.
"Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ I...
Morning classes, if you are registered for a class and are not going to come, please cancel NO LATER than 9:00 pm the night prior. Other classes, please sign up NO LATER than 1 hour prior to the start of class. Thanks! You guys are doing a great job with class sign ups and Coach T and I really appreciate it!
NEW to CFSWP?
First Saturday in June at noon.
Come and check us out!!!
FREE INTRO CLASS....
Whether you have done CrossFit before and are returning or you are new...this INTRO is for you.
Saturdays at noon.
In honor of Memorial Day and For the first time EVER ...
We're doing this....
for our Worlds Best BOOT CAMP PROGRAM.... If your New to our program....this offer is for you.
Between Now and May 31st if you're in our city and you're a vet, active duty, or spouse of a vet or active duty member, your Bootcamp enlistment to troop 017 is on us!
It's our way of thanking you for putting yourself in the line of fire and it's just us saying thanks and giving back!
All you have to do is comment BELOW and tell US your branch and share a story.
We will pm you all the details :)
My husband, coach Steve is a vet, a Marine and LOVED every minute of it!
So, this is our way to give back.
Thank YOU to all who have served!<3
Deadlifts @ 225/155
400m run after each set
3 rounds not for time:
15 calorie row
30 GHD sit ups or ab mat sit ups
10 Back Extensions
Gym Brief: Just a little reminder to try and keep the kiddos in the kids area and try to leave the gym in better condition than we found it!!
"MURPH"Memorial Day Monday May 30th at 9am! (it will be the only class of the day!)There will be partner scales available! WOD: 5/26/16 Sumo Deadlift 5-5-3-3-3-1-1-1-1 reps 3 rounds for time of: 40 Double-unders 20 Box Jumps 24"/20" 10 Deadlifts 245/165lbs. Joey getting upside down during…
5/26/16 Nolan, Triple Extension!! Strength Back Squat(2x5, 1xME) Add 5lbs to last workout Conditioning 15 min EMOM Min 1- 150m Run Min 2- 5 Pull-ups, 10 Push-ups, 15 Squats Min 3- 40 Double Unders L1 C2B, HR, Jumping Squats L2 20 DU L3 100m run, 3 PU, 6 Push, 9 Sq, 50 Singles Who's getting pumped for Murph on Memorial Day?
Do you follow us on Instagram? Because you should. Don't miss out on the latest photos and videos that are updated weekly! Visit our page and watch never before see video from this past weekend's Regional Event.
Monday, May 30th we will host a Memorial Murph challenge.
WHO IS MURPH
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
We will be opening this event up to ALL FRIENDS AND FAMILY with no CrossFit experience.
Each athlete that participates will sign up (SEE WHITEBOARD) for a particular level and will be assigned a required heat start time. NO REGULAR CLASSES WILL BE HELD ON THIS DAY!
See levels and heat times below:
WHAT LEVEL SHOULD I SIGN UP FOR?
Athletes new to CrossFit might be initially alarmed at the intensity and volume of this workout that is why at the Murph Event we will have 3 Levels for all athletes to participate in.
Heat #1- 9:00AM
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
For time:500m Run 25 Pull-ups50 Push-ups100 Squats500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
Heat #2 -9:30AM
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:1000m Run50 Pull-ups100 Push-ups200 Squats1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
Heat #3 -10:00AM
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.