Hello CrossFit West and CrossFit Ready!
Please note that on Monday, Sept 7th. Both gyms will have a limited schedule!
All regular morning classes will be going down as usual, but all evening classes will be closed!
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 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 weightlifting coach Gayle Hatch.
How do I figure out my numbers?
A. Take your back squat single from last week and multiply it by the following percentages.
B. Click, type in your squat, and print this page: HERE
But it says Front squats?
Note: We will opt out of the front squats for the program. Only the back squats!!
4. Stick with it, and keep your numbers as true as possible! If you miss a day (which you most likely will.) Make it up after/before/during the weekends!
NO NO.. not that federation! Keep reading!
1. Knock Knock.. Who is it?!.. The New CrossFit West/Ready Power lifting Federation!
I got 99 problems but calorie row and wall balls aint one.
|Buy in: 33 burpees|
|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?!