What’s the Hatch?!

  Tomorrow will be day 1, week 1 of our new squat cycle program! Let us be consistent and honest with the program. Check below for more info! The program: The Hatch Squat Cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. This challenging, 12-week squat cycle was developed by Olympic …

Let me update Ya on that POWERLIFTING FEDERATION!

NO NO.. not that federation! Keep reading! Monday is upon us. Fresh start. Brand new week of training. Well rested from the weekend that was too hot! We have some updates for you all in regards to both gyms!   1. Knock Knock.. Who is it?!.. The New CrossFit West/Ready Power lifting Federation! What:  An 8 week Powerlifting class focusing on …

I got 99 problems…but

I got 99 problems but calorie row and wall balls aint one. Buy in: 33 burpees then 3 rounds for time 33 cal row 33 wall balls 3 rope climbs (modification 15 pull up) buy out 33 HIGH FIVES   Ever wonder what 100 calories looks like?!   Click here for a bunch of portions

For the Ladies!

This one goes out to my ladies! by coach Kayla! So you know when we have ‘double unders’ programmed and not only are you looking forward to your pants falling down, and being passed the point of being able to control your bladder, and getting the occasional whip in the back of the leg, or the arm, or the butt, …

Squat cycle is Coming!!

Hello Team! Wanted to let you all know that we will begin a squat cycle starting next week at the gyms! Please come ready with a recent 1 rep max! None of this back in 2009 I squatted 500lbs…So…Im use that to base my percentages off! Get a recent number/ Find one tomorrow or Thursday!   This squat cycle will …

CrossFit Ready is taking out there 7pm class

Hello CrossFit West and CrossFit Ready!   EXTRA EXTRA:  Change is coming. 1. Keep your ear out for a new Powerlifting Club coming to CrossFit West in September! 2 times a week to help you gain some gainz! 2. This will not effect many of you , but we are all part of the same family! We are in the …

snatch monday!

  Snatches.. Everyone’s favorite movement is HERE! Monday is coming, let’s start the week off with some great movement and moderate loads. Key points: – Use your legs. – Keep the arms long and lats engaged. – Pull that thing into your hips. Keep it close. The hips.   – Punch it!  

Mobility classes Still going

For the month of July we implemented a total of 4 new classes at CrossFit Ready and CrossFit West. Take advantage of these great addition to our class schedule: Tuesday: 10am at CrossFit Ready 6:30pm at CrossFit West Thursday: 10am at CrossFit Ready 6:30pm at CrossFit West       Try one of these classes and get mobile!

Find your back squat single!

So this happened. Oh and he’s 15….(Insert appropriate emoji face)   We are going to start a squat cycle in the gym at the end of this month! Please get some numbers in for your back squats! We need a heavy single from ya!    

The Games highlights

Couple things: 1. Check out this awesome highlight video from some of our friends at HQ. 2. Tomorrow we are continuing on working on our Sotts Press skills! Don’t neglect…Perfect! 3. We got rope climbs, bring a high sock 4.  It has been crazy HOTT! As you know, our gyms retain heat just a little! Drink water!

Sotts- The God of Shoulder mobility!

Our movement for August is working on the Sotts Press! Working on the sotts press will help  improve flexibility and midline stabilization for the snatch! How though? From the bottom of a high-bar back squat, press a barbell overhead while remaining in the squat position. Hands should be at snatch grip width. The sotts press is great for strengthening the bottom …

Hang power cleans!

  Tomorrow let us call upon our inner Donny Shankle! Key points on power clean: – Focus on pulling the bar high. – Receive the bar as if you were going to squat. Do not do the following below: – Tight when you receive. Do not sink into the weight. Stop it!    

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What is this RPE?

last week some of you all were thrown off by the back squats with this whole RPE business. Here is a little info on these 3 awesome letters! What does it mean? – Rate of perceived exertion (RPE) What is it? – RPE is used to measure how hard something feels to you. The higher the number, the harder the set felt. Why …

Big thanks for coming out!

  4 words. Rope burns and Neosporin.  Thank you for everyone that participated, donated, and cheered last Saturday at CrossFit West! We raised $1178 for the 31 heroes project, and had over 50 athletes participate in the grueling 31 minute AMRAP. We do these workouts to come together as a community, and  remember those that have given their lives for …

31 Heroes is coming!

Reminder that  this Saturday from 9-11am we will be running the 31 Heroes WOD at CrossFit West! So far we have raised $369.00! Let’s get this number way up! Check out below for information and to donate!  Please note, we will be closed at our Ready location on Saturday August 8th. West opens these classes to those outside of the West …

Track your Gainz

Yes, I have mentioned this before, but I really want you to start to keep track of your gainzzz aka workouts/lift. Why you say? 1) Logging your workouts can help you actually measure your progress! What did you lift last time? For how many? Write down exactly what weight you used and what was the workout, how long it take …

Reminder1 – Hero 31 WOD this Saturday

Hey CrossFit World! Wanted to remind you all about our event this Saturday. CrossFit West and CrossFit Ready will  has registered to host the 31Heroes WOD on Saturday August 8th. We will have 2 heats 1 at 9am and 1 at 10:am at our CrossFit West location, please note, we will be closed at our Ready location on Saturday August 8th. West …