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The heads of the CrossFit Families. Thank you all for coming to our logistic meeting for our #scaffiliatecup2016 this Saturday. Big shout out to the demo team and ladies behind the scenes for all the love and energy you have put into this competition! #crossfitwestready #crossfit #kaylaNotWorriedAboutIt
LABOR DAY IS COMING August 31, 2016 labor-day Labor day is coming this Monday ( September 5th), Look below for the limited hours at each gym. Back to regular schedule on Tuesday! CrossFit West 9am/10am/12pm class Open Gym 1-2pm NO EVENING CLASSES. CrossFit Ready 8am/9am NO EVENING CLASSES Labor Day Workout Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This workout is dedicated to them. Hot Shots 19 Rx1- 6 Rounds for time: 30 Air Squats 19 Power Clean (135/95) 7 strict pull ups 400m run Rx2- 21min AMRAP 30 Air Squats 19 Power Cleans (115/75) 7 Pull ups 400m Row #crossfitwest #crossfitready #crossfit
Thursday. Lift: Push Press 5×5 @ 90% of 10RM Notes If the athlete did not test their 10RM last week, do that instead, with no drop sets. Capacity: For Time: 45 Thrusters, 95#/55 45 Pullups 30 Thrusters, 115#/75 30 Chest-to-Bar Pullups 15 Thrusters, 135#/95 15 Bar Muscle-Ups #crossfit #crossfitready #crossfitwest
8am. Lift: Back Squat 10-10-10-10, add 5-10lbs to each of your sets from last week Notes First set = +5-10lbs from last week’s first working set Second set = +5-10lbs from last second working set Third set = +5-10lbs from last week’s third working set (top set) Fourth set = -10% from today’s heaviest set If the athlete did not perform last week’s workout, perform that instead. Each For Time: @ 0:00 50 Burpees @ 6:00 60 Calorie Row OR 60 Calorie Assault Bike @ 12:00 15-12-9 Burpees Row OR Assault Bike Calories #crossfit #crossfitwest #crossfitReady #burpees #burpees #whyWouldYouDoItIfITWasEasy
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