Da Bear

For Monday we are starting it off with the Bear complex: The Bear is a  five-lift complex consisting of: 1 power clean 1 front squat 1 shoulder to overhead 1 back squat 1 second shoulder to overhead from behind the neck   Rule: No letting go!   Have FUN!   Lift: Set a 15 minute clock perform 1 round of the bear complex Rest …

Kids zone!

Kids, the joy of life. We love them. We at CrossFit West and CrossFit Ready,  genuinely want them surrounded by positive influences. They come to the gym and see mommy and daddy running, jumping, and lifting weights. They see their role models continuously working hard in order to be better versions of themselves. We want these kids to continue to …

Get upside down

Let us work on scaling to keep our intensity high! https://www.youtube.com/watch?v=Vlzb1BBA9t4

High Rep Front Squats = Quad Gainz

  If you don’t know by now, you must be living in the mountains with no access to the internet. Our very own West Sider has just placed first in ALL of California! Make sure to give her a big high five (watch that right hand..RIPPED) and big congrats for her achievement! Make sure to buy your tickets to the …

Brooke Crushing California

    Our very own Brooke Ence is currently in 2nd place after day 1! She finished 75 snatches in 2:42 and event about a thousand rope climbs in 9:57! Make sure to tune in tomorrow and cheer her on! Tomorrow check her out online from 1:15-1:45 and at 3:30-4:50! Event 3 the longest chipper of  GHD sit ups mile …

Memorial Day Schedule and Regionals

  Hello CrossFit Family! We will have a limited class schedule on Monday Memorial Day. PLease check below for details:   Monday (May 25) 9am Team workout class! 10-12 Open GYM! Come in and get your team workout on our work on some skills!

We Got the Tuff Stuff

Great job to all the teams from all the divisions coming out and giving it their all! The workouts were not only hard, but tested everyones will to push it to the limit. I commend all that participated, and hope to see you all and much more in our next event. Please email us any feedback, positive/ constructive on how …

Whats that behind you.

Tomorrow’s complex will involve the bar on the back like a back squat, but…. with your hands in a snatch grip position.  We will be working on the following complex: 1 snatch grip push press + 1 overhead squats.   Why? We are working on developing our upper back and shoulder strength while reenforcing the overhead position.  Now, add an …

Sitting is Death By K.K

  By Kayla B. This just in: Sitting is death. Now I know what you’re thinking… “Yeah, yeah I get it Kayla…Stay active, calories in, calories out, word to your mother.” WRONG. And don’t even get me started on calories. Back to business. On average, how many hours a day do you think you are in the seated position? Now …

Hassle Free BBC in Santa Cruz

  Tomorrow will be the last day for you all to try out the Hassle Free BBC at CrossFit West FOR FREE. Come in tomorrow a 5:30pm and check it out. Look below for more information on the club. What: A barbell club that will be focused on developing individuals into better weightlifters; improving their snatch and clean and jerk. …

Tuff Stuff Competition at CrossFit West

  This Saturday we will be hosting the Tuff Stuff Competition at CrossFit West! Co-ed teams of 2 will be competing in 3 events all day this weekend. Here are 2 of the 3 workouts already released!   WOD 1 – Rx 10 Minutes   Each team will have 2 bars with set weights. 1 athlete must work at a …

Power Up!

Today we are working on pulling the bar up high. Get ready to power up!

Tuff Stuff Update and Saturday the gym is closed!

  This Saturday we will be hosting the Tuff Stuff Competition at CrossFit West! Co-ed teams of 2 will be competing in 3 events all day this weekend. Here are 2 of the 3 workouts already released!   WOD 1 – Rx 10 Minutes   Each team will have 2 bars with set weights. 1 athlete must work at a …

Mondays

If you are a CrossFitter, Weightlifter, athlete, or just interested in the sport of weightlifting, come check out our Barbell club every Monday/ Wednesday/ Friday at 530pm-7pm. Coached by awesome and knowledgable Olympic Lifters. Try it out for FREE this week!

Back squat Friday

Back squats are coming to ya. Add load from last week and maybe you can make cool squat sound effects like these guys!  

Split jerks.. A lot of them

First watch this video. Notice the smoothness of the dip, and the aggressive punch at the finish! Key points: 1. The dip. – Take a deep breath, make the dip short and smooth going down, and very aggressive during the drive up. The chest should never drop. 2. Foot work. – Dominate foot goes forward. Make sure your front foot …

Get Ready for Francis

If you havent seen House of Cards. You need to. Francis Underwood is the main character of the show and he isn’t the nicest of folks. Tomorrow you will meet FRANcis, a play off of our beloved Fran workout, with a twist!