No Contract Required!

FREE class every Saturday

Why CrossFit Siege?

Our Friendly CrossFit Culture

We here at CrossFit Siege truly believe that aside from our great CrossFit Miramar location, we owe our success to our wonderful community of members and coaches. It is our core belief that our CrossFit program has something for everyone, no matter what obstacles you face in life. Joining a fitness program can sometimes be intimidating. However, at CrossFit SIEGE, you will quickly realize that “The Minute You Begin, You Fit Right In”. The mindset in the SIEGE community is that we are all equally striving to get better, and the smallest success for one person is a success for all.

CrossFit Siege on Instagram
 with 
・・・
DEEP OR SHALLOW SQUATS for the most #gainz?
.
Collaboration with 
.
🤔 Researchers sought to answer this question by having men randomly assigned to a deep squat group (squatting to 120* of knee flexion) and a shallow squatting group going to only 60* of flexion.
.
After 12 weeks of training they found:
-The deep squat group got about 20% stronger in both the shallow and deep squat testing conditions
.
-The shallow squat group got 36% stronger in the shallow squat and 9% stronger in the deep squat testing
.
-The deep squat group had superior increases in front thigh cross sectional area ( #QUADZ)
.
-The deep squat group also had greater increases in isometric knee extension and jump performance
.
🏻 Researchers concluded that “Training elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats.”
.
🏻BUT as always training goals and individual needs should be focused on with exercise prescription.
.
Bloomquist et al 2013. Effect of range of motion in heavy load squatting on muscle and tendon adaptations.
It’s that time of the year !!! 🏽🤶🏼️🥛️☃️ Give the gift of fitness this Holiday Season. Please see a coach for details.
Big Thanks to everyone who came out & made our Thanksgiving Potluck a success!

Our Partners