SoundCrossFit improves the physical and mental well being of our members leading to greater life enjoyment and longevity.

Our members achieve their extraordinary levels of fitness by combining metabolic conditioning (cardio), gymnastics and weightlifting in daily sequences. The sequences are constantly varied, meaning they are rarely the same and the body does not have the opportunity to settle into routine.
We take care of the programming and planning your progression to excellent fitness. At Sound CrossFit, we work in small group training classes - this means that classes have a ratio of eight athletes to one coach. Classes are small enough that you will get personal attention but big enough to harness the power and energy of an enthusiastic group.

Hey guys! Our BBQ is upon us! This Sunday at 1pm, we'll be meeting at Magnuson Park to enjoy some time in the sun (and I promise, we won't make you do any burpees!). Bring your families, a dish to share, and come ready to have some fun with your friends and coaches from the gym. We have reserved tables 6,7,8 near Kite Hill and the swimming area. We'll be BBQing some delicious (and decidedly un-paleo) food and enjoying a beverage or two. Who's in??? Let us know so we can make sure we have more than enough food for all! Can't wait to see you. (And while you're at it - make sure you like our new page over at Sound Strength and Conditioning)

[05/14/15]   Ask and you shall receive! We've had a special request for 'Murph' to be held the weekend BEFORE Memorial Day so that more people are in town. In honor of that - we'll be holding our Memorial Day 'Murph' workout THIS Saturday (5/16). Don't want to take it on alone? No problem - we'll have 1/2 Murph and also Team Murph as options - manageable for any fitness level! Come ready to have fun and take on a challenging workout. See you Saturday!

[05/11/15]   Hey guys! Make sure that you go to Sound Strength and Conditioning and 'LIKE' the page. The workouts and updates are being posted over on that page. Check it out.

Sound Strength and Conditioning

We'll be working on wrist mobility in yoga this week. If you struggle with wrist pain in your front rack position or downdog, you should make your way to class Tuesday at 6am, Wednesday at 7am (Cap Hill), or Thursday at 6:30pm (Cap Hill). Hope you're out enjoying the sun today. Don't forget the sunscreen :)

The Daily Bandha: Refining the Pelvis in Warrior I

Another week of Yoga, another opportunity to focus on our foundation, the feet. We will work to establish stability and mobility in the hips by addressing our connection to the ground. The skills we will practice tomorrow at 6am will easily be transferrable to your your squat and deadlift. I really like this cue for readjusting the pelvis. Attempting to drag the foot toward the midline is clearer than trying to rotate the pelvis

The Daily Bandha: Plantar Fasciitis, Myofascial Connections and Yoga

Yoga focus for the week: Fascia and muscles of the feet. For those of you suffering from foot or ankle pain, specifically plantar fasciitis, this is the class for you. I LOVE this website! The quality of the graphics, the amazing flexibility of the posts and the way the pictures and graphics pop is so great! As a yoga instructor who works with the 19-23 year olds every semester I sometimes struggle with keeping their attention. This website is scientific and relev…

[04/08/15]   Hey guys! Did you 'like' the Sound Strength and Conditioning page yet? We are going to start posting all of our workouts and information to that page - so head over there and 'LIKE' it today to make sure you don't miss any important info. This will include all info for our Bryant AND Capital Hill locations.

Capitol Hill Gym | Sound Strength and Conditioning

Our Capitol Hill location is open and off to an awesome start! To celebrate, we're offering an opening special: One month of unlimited classes for only $95! This is a great way to get your friends and family involved and spread the word about our new location! Sound Strength & Conditioning was formerly organized as CrossFit in Seattle. They have a new Capitol Hill gym location.

[04/07/15]   Bryant S&C
Wendler Cycle 2 - on all work sets add 5 lbs to upper body lifts, 10lbs to lower body lifts
Week 2
Main Gym - Deadlift
Small Gym - Deadlift

Every minute on the minute for 12:00
10 KBS (as heavy as possible)
20 Double Unders (60 Single Unders)

Bryant Light:
Wendler Cycle 2 - on all work sets add 5 lbs to upper body lifts, 10lbs to lower body lifts
Week 2
Main Gym - Deadlift
Small Gym - Deadlift

In :30s complete
10 KBS
AMRAP Jump Rope (Single or Double Unders) or Box Step Ups (add DBs as needed) in remaining time
Rest :30s
Repeat for 10 Rounds

Cap Hill S&C
Deadlift - instruct as needed - working in sets of 5-7 reps build to a technically challenging (submaximal) 5-7 rep deadlift in 15:00. More experienced lifters can push for a heavy 3-5 rep set.

Every minute on the minute for 12:00
10 KBS (as heavy as possible)
20 Double Unders (60 Single Unders)

Videos (show all)

Saturday 9 am class 9/8




3416 NE 55th St
Seattle, WA

Opening Hours

Monday 5:30am - 7:30pm
Tuesday 5:30am - 7:30pm
Wednesday 5:30am - 7:30pm
Thursday 5:30am - 7:30pm
Friday 5:30am - 7:30pm
Saturday 8am - 11am
Sunday 8am - 11am
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