Workout Of Day (WOD)

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Snatch balance tips: – Bar is taken off the rack in the back squat position. – Slide hands out to snatch grip (wide). – Feet under hips. – Little dip. Big drive. Hands and feet work synced together – When feet land, hands punch hard into the extended position. – At the bottom, pause, and keep everything engaged.    

We have received a lot of great feedback with our June promotion, so we are going to extend it for ALL of July!  Ok you got that friend that’s on the fence, or maybe you have someone in the back of your mind that would love CrossFit but has never experienced it. Or has experienced it and taken a little break from it. Call, text, or Snapchat them to come sign up for CrossFit Ready or CrossFit West! For every member that gets a friend to sign up in the month of June will receive $50 bucks cash! Sign them up for elements and then a month membership? Thats $50 for the elements, and another $50 for the membership! Get 3 friends to join $150! Share the gift of fitness (especially now that summer is knocking), and get some cash! Check below for details Rules of the game: For any trainer or member: – Have the prospected member sign up for any form of membership (175 full time member, 150 […]

First off. This Saturday CrossFit Ready and CrossFit West will be holding an amazing July 4th party! 3pm Ask your trainer for more details on location. We will have regular classes for both gym (Note class time changes for CrossFit WEST.). CrossFit Ready will be closed Sunday July 5th, CrossFit West will have Open gym from 11-1pm on July 5th. The July 4th party: – Bring something to drink and a side to share with all. – Bring a swimsuit.. There is a pool. – Bring some fun shoes, just in case we play some dodgeball. – Bring a lot of high-fives. – We will provide burgers, and hotdogs! Old school bbq style.   Please note: Permanent Changes in class schedule: Saturday at CrossFit West 9am class 10am class 11am open gym.   Saturday at CrossFit Ready 9am class 10am class   Lift:  2 push presses 2 split jerks 5 working sets (compare to 2 weeks ago) Capacity: 7 min amrap 30 double unders 15 pull ups rest 2 minutes […]

Last weekend four of our Hassle Free BBC ladies competed in their first weightlifting competition. They came ready with matching outfits, big smiles, and a desire to perform on the platform.  I am not only proud of all their performances, but I am extremely proud of each ladies desire to put themselves out there in front of complete strangers! Make sure to give them all some big High-Fives!     Gina with a total of : 127 kilos     Gabby with a total of : 106 kilos     Heather with a total of : 100 kilos   Sara with a total of : 96 kilos Workout of the day : Buy in : 400m run then 3 rounds 5 Thrusters 10 Ground to shoulder 15 deadlifts then Buy out: 400m CX- 135/95 RX- 115/73 A- 95/53  

  Endurance Friday! For time: 4 rounds 15 wall balls 15 burpees Then 8 rounds 10 plate sit ups 10 overhead lunges Then 4 rounds 200m run 10 db hang cleans 35lb/25lb

Reps go Down. Sets and weight go up! 2 More weeks left!  

Lift: Deadlifts Set a 15 minute clock. Do a set and rest 90-120 seconds btw sets. Sets of 5 reps, must stop completely at the floor (no touch and goes) capacity: 10 to 1 Push press SDHP RX 95/63

Hello Team! I would like to introduce Rhett! Rhett is one of our newest members at CrossFit West/CrossFit Ready. He not only completed his elements, but also during his SECOND day, completed his first rope climb! Rhett is ready to get fit with you all and qualify for the USA National Underwater hockey League! Monday: Lift: 2 halting clean deadlifts + 1 hang clean Capacity: 3 rounds for time 20 cal row 10 squat cleans 5 muscle ups RX- 135/85 CX- 185/125

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