Weekly Update Show!

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I hope everyone had a great Halloween filled with delicious treats and memorable costumes. Time for another awesome week at CrossFit Ready and CrossFit West!

Weekly Updates:

1. CrossFit West will be closed this Friday-Sunday for the StrongFirst Kettlebell certification.

(More information on the certification – http://www.strongfirst.com/faqs/sfg-kettlebell-instructor-certification/)

2.  CrossFit Ready will have extended hours for Friday- Sunday because of the close!

Friday

6am/7am/8am/9am classes

10-4:30pm Open gym

4:30pm/5:30pm/6:30pm classes

Saturday

9am/10am class

11-1pm Open gym

Sunday

9am/10am class

11-2pm Open gym!

3.  We have signed up to be a registered affiliate for the “Three Wise Men Veterans Day Tribute”

Some more info about the fundraiser:

“The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.

THE WORKOUT

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

 

We will be hosting this event for all our classes on Wednesday November 11! Register and donate!

https://donate.3wm.org/checkout/register?eid=59053&ftid=62183

4. We are on week 10 of our squat cycle!