Rest Day
____________
Read “Row Pro: Calories vs. Meters” from the CrossFit Journal Archives
____________
In observance of Labor Day, we will only have one 9 a.m. class on Monday, September 7.
15-minute AMRAP:
200-meter farmer carry (35/25 lb.)
100-foot dumbbell lunge
*Complete 15/10-calorie bike each time you set the dumbbells down
For time:
Run 400 meters
21 toes-to-bars
Run 400 meters
15 toes-to-bars
Run 400 meters
9 toes-to-bars
____________
The #800gChallenge starts in one week! Are you registered?
WHAT IS IT?
The #800g Challenge was designed by OptimizeMe Nutrition. Eat 800 grams of fruits and/or vegetables, by weight, per day.
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Here’s a one-sheet with all the rules. Want to know more? Read more here.
The cost is $25. Register here.
Fight Gone Bad!
3 rounds, 1 minute at each station:
Wall-ball shots (20/14 lb., 10/9-ft. target)
Sumo deadlift high pull (75/55 lb.)
Box jump (20 in.)
Push press (75/55 lb.)
Row for calories
Rest
*Score is total reps
Watch Fight Gone Bad Demo and Explanation from CrossFit Founder Greg Glassman
CrossFit Lift Off Workout 3
12-minute AMRAP:
25 pull-ups
50-calorie row
100 overhead squats (45 lb.)
50 box jumps (24/20 in.)
25 pull-ups
Rest Day
____________
Read Epigenetics: How to Turn Off Bad Genes and Stay Healthy from the CrossFit Journal
CrossFit Liftoff
Every minute for 7 minutes:
Snatch (building)
10 minutes to find a max
Every minute for 7 minutes:
Clean and jerk (building)
10 minutes to find a max
3 rounds for time:
800-meter run
100-foot handstand walk
30 single-arm dumbbell snatches (50/35 lb.)
____________
EVENT ANNOUNCEMENT
What: Zone Workshop
Where: CrossFit Santa Cruz
When: Saturday, December 9, 11:15 a.m. - 12:45 p.m.
This workshop will cover: What is the Zone? How to understand Zone blocks, creating meals and menus, creating a shopping list, and Q&A.
Cost: $25, limited to 12 participants
You can sign up at the gym! Questions? Contact Rose or check out the Facebook event page!
