The Hero 31 project. August 8th

What is it?:  “On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan. In the wake of the unimaginable tragedy, a mission was born. Following …

Deadlifts

Start tracking your lifts! Starting August we will start to do some benchmark workouts!  

Last week of double unders

Bring your rope tomorrow to the gym and work on those double unders! This will be our last week working on the double unders. Remember the key points: – Flicka the wrist, not the arms making big circles – 2 factors, foot speed and wrist speed. – Relax.. Do not get frustrated, it’s all about rhythm. – Remember singles are …

Tune in tomorrow and this weekend!

  Not only are the CrossFit Games this weekend, but our Brooke is representing our gym in the ladies competition! Currently she is sitting in 21st. Send her some good vibes for the weekend ! Watch all the fun on ESPN 3.

High socks tomorrow!

Make sure to wear your tall socks tomorrow! We got a lot of rope climbs!    

Endure it Fridays.. Get ready

We have a nice 5 rounder tomorrow. Make sure to bring your A game and push through this fun one. Also remember this weekend CrossFit West will have Anthony from Progenex at our gym sampling all the awesome protein  flavors! Get your workout in at our new Saturday class times (9am/10am class and 11am Open gym) and get your post …

Front squat progression

Our Front squat progression is coming to an end soon! If you are at CrossFit West, we have 1 more week!If you are aCrossFit Ready athlete, this is your LAST DAY! Now that the weight has become heavier, approach the bar with confidence. Nothing changes in regards to form and technique as load increases, only thing is you must now …

Progenex and ChildCare!

This weekend is going to be exciting! Progenex is coming to CrossFit West! This SATURDAY, from 9am-12pm,  we will have a Progenex representative at our gym refueling all your muscles with some of the best tasting, and high quality whey protein powders on the market! Try all the flavors! So workout. Grab a shake. oh wait, you like it? Yes, …

Metabolic Conditioning by Karnivore Kayla

  Metabolic Conditioning By K.K   At some point in our CrossFit careers, we may have become impatient and overly obsessed perfecting skills over a shorter period of time, or forgotten our roots over the hype of the games and began turning our 1-hour ass-kicking sessions into a 3-hour social event that includes doing seveal “WODs” at a leisurely pace …

Start to Track!

If you haven’t started, start tracking your lifts and numbers! We will use previous lifts in our programing!   EX: Compare heaviest set of hang clean + clean from 2 weeks ago (June29).

Santa Cruz Cryotherapy is here!

  The Grand Opening of Santa Cruz Cryotherapy is TODAY! From 11am-4pm today, they will be offering a special cryotherapy sessions for a special price of $35.00!  What is it? Think of a chamber of  liquid nitrogen used to promote natural health & wellness, performance and recovery using temporary exposure to sub-zero temperatures. From injury and overuse recovery to chronic pain …

The Story of the Central Region

Inspirational. Entertaining. Just plain awesome. Check out this awesome video from our very own Marston Sawyer ( The man behind the fittest woman in California) . Friday 25min amrap 400m run 30 box overs 24/20 20 kb swings 53/35 10 hang db cleans Spice factor: Each athlete must push the sled 150ft before the 25 minute cap is up!

Whip it Real good

Our skill for the month of July is the stinging double unders! Depending on your level: A. I got this. B. I’m getting this. C. I hate this. D. What is this. We will have drills for every level each week to help you improve your double under efficiency! Get Ready. Key points for all Hands in front of torso Wrist …

Ty’s Kitchen and Marcus mobility

  We have some awesome members that have some AMAZING Treats for you. Every Wednesday we have Ty’s Eatery at the Food lounge, located on 1001 Center St! If you’ve gone, then you already know the food speaks for itself.  Those mouth watering ribs! The juicy pulled pork! That special burger you only can get if your lucky! Go there! …

CrossFit Mobility Classes are Here!

Yoga and CrossFit Mobility/Yoga is the Yin to your CrossFit Yang! Has the idea of yoga at your favorite CrossFit box piqued your interest? I wanted to take a few moments to share how I feel yoga can not only benefit your CrossFit practice but also your life. You might be surprised at how much common ground there is between yoga …

July 4th party

Big thank you to all that showed up to our 1st July 4th party at the Cianciarulo house!  We enjoyed endless homemade side dishes, triple patty burgers, and dodgeball bruises! We can’t wait for the next one! Let’s get ready to have a great week of fitness!   Please note the Saturday class change: 9am class 10am class 11am- 12 …