Let’s PULL together and knockout 15.2!

  15.2 For as long as you can: From 0:00-3:00 2 rounds of: 10 overhead squats, 95lb/65lb 10 chest to bar pull ups From 3:00-6:00 2 rounds of: 12 overhead squats 95lb/65lb 12 chest to bar pull ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95lb/65lb 14 chest to bar pull ups …… Strategy: Last week the workout was pretty much …

Da Bears

Some highlights from today Tomorrow you gonna meet a bear. I’m not talking a Coca Cola drinking polar bear. Im talking this kind of bear: Definition of the bear complex: One rep = 1 power clean to front squat to shoulder to overhead to back squat to shoulder to overhead (from back rack posiiton)  

Paint It Up!

  Hey Westsiders, you may have noticed some new shine on the walls! Currently we are in the process of painting all the walls and columns in the gym. Color choice : “Metallic Awesome”.

So many cleans today!

  First off, watch the video above. OK.. watch it again. That my friends is what a heavy clean and jerk should look like.   Today, a bunch of us were exposed to the Hero workout “Badger”. Quickly, we were forced to understand the meaning of pacing.  30 touch and go cleans?! 30 pull ups unbroken?! 3 times! Your goal …

What a Day!

What an awesome day at CrossFit West! We had a few snatches, a lot of Clean and Jerk PRs, and a ton of tacos! Big thank you to all the judges that helped No rep and count for all the athletes! If you missed it, don’t do it again! We will be running 15.2 this Sunday from 10-1pm. Same style. …