Workout Of Day (WOD)

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The CrossFit Team series is here! Grab a couple gals and fellas, and work together to defeat Ultron! Ok…Im kidding, but really, this is a fun event that we can do at our own gym, at our own time, just like the open! The Team Series tests the fitness of four-person teams, two men and two women. It starts Sept. 8, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5 p.m. PT, Sept. 14. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 6-12. Teams will be able to choose between two versions of each workout: Rx’d or Scaled. There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+). The 10 fittest teams at the end of the series will earn a piece of the US$151,000 prize purse. Registration is $80 for the vast majority of teams. Click here to […]

Hello CrossFit West and CrossFit Ready! Please note that on Monday, Sept 7th. Both gyms will have a limited schedule! All regular morning classes will be going down as usual, but all evening classes will be closed! West: 6am 7am 9am 10am 12pm Ready: 6am 7am 8am 9am     Wednesday: Lift: Split jerk 2-2-2-2-2   Capacity: 8min amrap 8 hang power snatches 8 t2b 75/55 rest 2 minutes 8min amrap 200m run 20 db snatches 50/35

Tomorrow will be day 1, week 1 of our new squat cycle program! Let us be consistent and honest with the program. Check below for more info! The program: The Hatch Squat Cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. How do I figure out my numbers? A. Take your back squat single from last week and multiply it by the following percentages. B. Click, type in your squat, and print this page: HERE But it says Front squats? Note: We will opt out of the front squats for the program. Only the back squats!! Should I? 4. Stick with it, and keep your numbers as true as possible! If you miss a day (which you most likely will.) Make it up after/before/during the weekends!   Lift: week . Day 1 back squats   Capacity: EMOMx12 minute 1- 20 wall balls minute 2: 25 HR  push ups(ring dips) […]

NO NO.. not that federation! Keep reading! Monday is upon us. Fresh start. Brand new week of training. Well rested from the weekend that was too hot! We have some updates for you all in regards to both gyms! 1. Knock Knock.. Who is it?!.. The New CrossFit West/Ready Power lifting Federation! What:  An 8 week Powerlifting class focusing on developing superhuman strength in the deadlift, bench, and squat. Who teaching:Two Passionate and well coached Trainers.  Coach Leah Lutz (holding some CA records in masters and in the open division) and Coach Britt! When: Tuesday/Thursday Time: 5:30-6:30/6:45 Start date: Sept 15th End date: Nov 12 Need: People that want to have superhuman strength in the big 3! Price: – For Existing members: $75 in addition to their current membership for 8 weeks. – For non-members: $130 for8 weeks.  Includes Open Gym access. Class cap: 12 athletes. Email: info@crossfitwest.com to register your spot! 2. Class Schedule at Ready changes next MONDAY! The people have spoken! Class times at CrossFit Ready will change […]

I got 99 problems but calorie row and wall balls aint one. Buy in: 33 burpees then 3 rounds for time 33 cal row 33 wall balls 3 rope climbs (modification 15 pull up) buy out 33 HIGH FIVES Ever wonder what 100 calories looks like?! Click here for a bunch of portions

This one goes out to my ladies! by coach Kayla! So you know when we have ‘double unders’ programmed and not only are you looking forward to your pants falling down, and being passed the point of being able to control your bladder, and getting the occasional whip in the back of the leg, or the arm, or the butt, or the back, and you REALLY didn’t feel like you deserved all that after trying so hard? And to add to that list is the long a** ponytail killin’ your vibe by either whipping you in the face, getting stuck in your eye (pirate double unders), your mouth (so yum), or even better, getting stuck in your rope at rep number 99 of 100. Another one to look forward to is the “cute, messy bun”. Yeah it doesn’t exist if you actually DO something. After 1 or 2 aggressive jumps, your top bun immediately turns into a saggy, half ponytail, half knotted hot mess. You are better off shoving your […]

Hello Team! Wanted to let you all know that we will begin a squat cycle starting next week at the gyms! Please come ready with a recent 1 rep max! None of this back in 2009 I squatted 500lbs…So…Im use that to base my percentages off! Get a recent number/ Find one tomorrow or Thursday! This squat cycle will have us squatting 2 times a week!.. Bring your knee sleeves and fancy shoes! Lift: Push Press 3-3-3-3-3-3 Capacity:   5min amrap 12 plate push ups 12 box jumps 24/20 90 second rest 5min amrap 10 cal row 10 10 db thrusters 90 second rest 5min amrap 8 hspu 8 c2b pull ups  

Hello CrossFit West and CrossFit Ready! EXTRA EXTRA: We are in the process of taking out the 7pm class at CrossFit Ready! When you say?! starting  Monday! SEPT 7th 2015 We want to make this change a positive one and to make classes to your liking! Below we have a survey for you all to speak your mind on how you would like to see the evening classes run! Option one: 4pm/5pm/6pm Option two: 4:30pm/5:30pm/6:30pm CLICK BELOW TO VOTE! Vote here for the class times you want!

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