CrossFit Puget Sound

Dear friends,

First off, I want to let you know that I appreciate your loyalty, friendship, and coachability!

The great community and coaching you’ve come to rely on at Puget Sound CrossFit is only going to continue getting better. That said, there are big changes you need to be aware of.

One of our neighbors filed a complaint with the mayor’s office. Apparently there is an ordinance prohibiting a home based business from rendering services outside of the physical structure of the house. Since a detached garage is not part of the house according to the ordinance, it is a violation for me to conduct business in the gym.

I still have my own fully equipped private home gym and obviously there are no ordinances against having guests work out with me.
You are all welcome and encouraged to come workout with me and your fellow athletes. Heck, bring your friends, family, and co-workers! But here is the catch: your dues now currently only pay for phone and email coaching/consulting. I will host group “workouts” (not classes you pay for), a workout of the day, and the workout times are remaining the same. The workouts are not a service I charge money for, rather, a community experience I’m inviting you to participate in, free of charge. As such, the garage-gym off NE 62nd street, which you’ve known as “The Box” or “Puget Sound CrossFit” is officially closed for business.

I will be aggressively searching for a loan or investor to help us re-open our gym in a new location. In the mean-time you can expect to continue to have fun and experience improvements in your health and fitness through CrossFitting together!

I would also like you to know that if I had been made aware there was an ongoing disturbance or inconvenience for any of my neighbors, I would have done anything within reason to make them happy. I have been, and will continue to be in contact with my neighbors about any concerns they may have. So far the only thing any of them has said is that parking is sometimes tough but they all seemed cheerful and wished me continued success.

For now, we can reduce our impact on the neighborhood by parking off-site along 1st ave NE, and maybe entering the gym through the alley.

Please don’t hesitate to call or email with any questions, suggestions or concerns you may have!

See you soon!

Jeff Chalfant

(206)778-2256

“Love is always stronger than fear.
Love is that which enables choice.
Always choose on the basis of love.”

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

“Filthy Fifty”

For time:

50 box Jumps- 24″ box
50 Jumping Pullups
50 kettlebell swings- 35lbs.
50 walking lunge steps
50 Knees to Elbows
50 push presses- 45lbs.
50 back extensions
50 wall-ball shots- 20lb ball, 10′ target
50 burpees
50 double-unders

Post time to comments.

Snatch Balance 1-1-1-1-1-1-1

Post your max snatch balance. If you don’t know what a snatch balance is, google it.

“DANIEL”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Don’t wimp out, this workout is done in honor of  someone who is dead.

You should use the same loading you used for your last Fran, maybe a little more if it wasn’t rx’d.

Post time to comments.

Slavik and I after "Daniel"

For time: 10-9-8-7-6-5-4-3-2-1 reps:

• DB Hang  Power Clean 50’s/30’s
• GHD situps/ 2x abmat situps

Post time and loads to comments.

For Time:

• Row 500 meters
• 150 double unders
• 50 burpees

Post time to comments.

For time:

• Run 400 meters
• 15 overhead walking lunges 45/25
• 15 L-pullups
• 15 dumbell thrusters 50’s/30’s
• 15 Toes to bar
• Row 500 meters

Post time and scaling to comments.

Helen

3 rounds for time of:

• 400 meter run
• 21 kettlebell swings 53/35
• 12 pullups

Post time to comments!

POST YOUR TIMES!!!!!!!!

Elizabeth

21-15-9 reps of the couplet for time:

• 135/95lb. squat cleat
• ring dips

Post time and scaling, if any, to comments.