Rest Day
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Read “Row Pro: Calories vs. Meters” from the CrossFit Journal Archives
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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
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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.
5 rounds for time:
7 overhead squats (155/105 lb.)
7 front squats
7 back squats
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Congratulations to Alison Costello! Over the weekend, she completed five events at the California Firefighter Olympics at CrossFit Invictus in San Diego and placed 2nd. Great job, Alison! We're proud to have to represent CrossFit Santa Cruz!
BEACH DAY!
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Join us at 10 a.m. for a workout at Natural Bridges State Beach! Coach Tom says to wear loose-fitting clothing and bring lots of sunscreen and water. Then hang out afterward for some Spikeball or sunshine!
30-minute AMRAP:
20 pistols
20 inverted ring rows
20 sumo deadlift high pulls (95/65 lb.)
20 hip extensions
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Reminder: Saturday is beach day! At 10 a.m., Coach Tom will lead us in a fun beach workout. Bring sunscreen, plenty of water and hang out for a bit afterward. This is the only option for a workout on Saturday. There will be no 8 or 10 a.m. classes at the gym.
Deadlift 5-5-5
Dip 5-5-5
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Welcome to the world Evie Wilder Bruner! Laura and Rusty welcomed baby Evie to the world on Tuesday at 5:10 a.m., weighing 6 lb., 7 oz. Mama and baby are doing great! Congratulations to the happy, proud new parents!
"What an experience! So intense and powerful and hard and magical." —Laura
