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CrossFit West Daily Blog

Labor day Schedule

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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!

West:

6am

7am

9am

10am

12pm

 

Ready:

6am

7am

8am

9am

 

 

 

What’s the Hatch?!

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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 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.

 

hatch-Sheet1_Page_1B. 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!!

Should I?

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!

 

 

 

 

Let me update Ya on that POWERLIFTING FEDERATION!

NO NO.. not that federation! Keep reading!

imgresMonday 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!

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1. Knock Knock.. Who is it?!.. The New CrossFit West/Ready Power lifting Federation!

What:  An 8 week Powerlifting class focusing on developing superhuman strength in the deadlift, bench, and squat.
Who teaching:Two Passionate and well coached Trainers.  Coach Leah Lutz (holding some CA records in masters and in the open division) and Coach Britt!
When: Tuesday/Thursday
Time: 5:30-6:30/6:45
Start date: Sept 15th
End date: Nov 12
Need: People that want to have superhuman strength in the big 3!
Price:
– For Existing members: $75 in addition to their current membership for 8 weeks.
– For non-members: $130 for8 weeks.  Includes Open Gym access.
Class cap: 12 athletes.
Email: info@crossfitwest.com to register your spot!
2. Class Schedule at Ready changes next MONDAY!
The people have spoken! Class times at CrossFit Ready will change to the following:
4:30pm
5:30pm
6:30pm
Every day starting Sept 7th! (That’s next week you guys!)
– Out of 40 votes. We  had over 70% that wanted the change!
– This will be that last week of the original schedule of 4/5/6pm. NEXT week, we will be on the half hour!

 

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?!

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Click here for a bunch of portions