Quest bars are coming

  Quest bars are coming to CrossFit West! This month CrossFit West will begin to have Quest bars available to all you hard working individuals! Had to rush to the gym, and that tummy is rumbling? Post workout nutrition lacking? Need some fiber in your life? QUEST BARS! Too early for bacon and eggs/ but my tummy is begging for …

The Open is Closed

Big thank you to all that showed up to our last Open event! We hope you all enjoyed the food and company! We got a lot of changes happening to CrossFit West this week (Some power lifting and barbell clubs!) Stay tuned! Reminder that we are having a special Weightlifting clinic this Wednesday from 6pm-8pm with David Garcia from Hassle …

David Garcia and Hassle Free Barbell Club

  On Wednesday April 1st at 6pm, David Garcia will be coming to CrossFit West to hold an exclusive 2 hour hands on Olympic lifting seminar! I have known David for over 10 years, and I am more than excited to have him drop some knowledge and barbells at our gym. Do not miss this opportunity to be coached by …

15.5 the end

No burpees, but a whole lot of thrusters! 15.5 For time: 27-21-15-9 Row (Calories) Thrusters 95/65lbs Simplicity in design. Two common movements done really really hard! First off,  know that no matter your fitness level, you are going to have to visit the dark place. This workout needs to be done hard and fast.  Even if you break up the …

Golden State Games Competition!

The last Open event is coming  tomorrow, but that doesn’t mean the competitions are over. Get some of your friends together and lets head down to the lovely and fun Stockton! The Golden State Games part 2 fitness competition is coming in a couple weeks. Like last year this event will be a team event that consists of 2 Male …

This Sunday is the day!

  Make sure to come down to CrossFit West THIS Sunday from 10-12 for our final CrossFit Open event! For the past 4 weeks we have been having beer, barbecue, and judges for your Open workouts, but this SUNDAY is much different! We will be having our food catered by the amazing Ty Pearce! Ty has been giving us a taste …

Iron man 3

Tomorrow we have some pause front squats, work on staying tight at the bottom, then aggressively drive the elbows and chest up! Why Pause? – Helps develop strength at the bottom of the squat without the stretch reflex of the “bounce”. Work on keeping your  midline tight and long! Back arched, upper back nice and tight, and elbows high shoving …

Handstands and hot dogs

How about that really hateful relationship between the heels and that damn Tape! 4 down 1 more to go! Do you guys smell that? Kinda sour, with a hint of first rain? That’s burpees coming! I can almost guarantee it! We have a fun week of programming planned! Get your Olympic lifting shoes ready! Check out this video below. David …

Powerful Dames and Personal Record Deadlifts

There’s training and then there’s competition. One of the great things about CrossFit is the opportunity to do both, and once you brave your first competition, you know that there is something a bit magical about training hard day after day and then testing yourself in an organized event. Six of our women tackled their nerves and competed this morning …

Team mashin

Hello All,   Get ready to do the following below but in teams of 2:   Team monster mash PART 1- 5 rounds 2 rope climbs 6 power cleans 12 ring dips PART 2 – 3 rounds 400m run 20 power snatch PART 3 – 2 rounds 20 dead lifts 20 calorie row 15 front squats 15 shoulder to overhead …

Tips, do’s and don’ts !

15.5 is here.   Let’s get the basics out the way. Notes Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. …

Snatch Balances

  What is that crazy snatch balance : Feet are in the pulling/jerking position (hips width), bar rests behind neck, snatch grip on bar. After a baby dip, the athlete drops into the squat while jumping the feet out to the receiving position (squat stance). Boom.

Back squat heavy singles!

Tomorrow is heavy single squat day. Get stoked, and check out USA Weightlifter, David Garcia, squat 671lbs.   David will be coming to CrossFit West from the USA Weightlifting compound to host a Weightlifting seminar! Stay tuned for more information.

15.3 in the books

15.3 . So many wall balls! I promise no more balls for any of you this week. Sleep well. What an amazing day of double unders and hot dogs. Thank you all for coming to West today, and either to cheer, drink beer, or participate in the Open! Keep showing up on Sundays, and keep being awesome! On another note, …

Tips, does, and don’ts for 15.3

15.3 Open Workout 15.3 14 min amrap 7 Muscle-Ups 50 Wall Ball, 20/14 100 Double Unders   Muscle ups are first (Upside down Emoji) Depending on if you have muscle ups or not, 15.3  is going to be a workout with strategy and planning, or 14 minutes of you swinging on rings praying to the muscle up Gods (Praying hand …

Local Harvest Eatery and The Gremlins

If you haven’t been to the Local Harvest Eatery on Thursday nights shame on you… Just look at the menu below and tell me you don’t want it all? Also. This Friday night, join us for the following movie at the gym!    

Jerking.

Lets have some fun with the jerks! Tomorrow we will work on the following complex Behind the neck jerk + Split jerk Common mistakes to be conscious of: 1. Weight forward when we dip. Make sure to have 3 points of contact when you dip. Big toe, pinky toe, and heel. 2. Hands choking the bar. Don’t hold that bar …

Friday the 13th

  Heads up team! This Friday the 13th we will be showing one of the scariest movies of all time. A movie that will raise the hairs on the back of your necks. A movie that will haunt your dreams for years to come! At 730pm on friday march 13th…. CrossFit West will be hosting its first movie night with…dun …

Another Sunday!

  Another awesome day in the books at CrossFit West! Thank you again to all the judges, chefs, an CFW members for helping out with another successful Sunday! Make sure to submit your scores and see you all again Sunday for more No reps and Dodgeball     For tomorrow: Lift/skill 1 snatch high pull + 1 power snatch Find …

#PullupsAndPozole

15. dos going down tomorrow at CrossFit West from 10am-1pm! Be there or not only be square, but miss out on some pull ups and Perfect pozole!!   This isn’t your standard pozole. No no no. This is the 2nd place winner of the annual New Mexico Santa Fe Pozole pot luck! If Bobby Flay  himself wanted to challenge this …