Rest day or make-up day

Schedule Note
Bring a Friend week begins Monday, September 7th!
Classes at 8:30am and 10am only

Workout

“It’s a Half-Hyrox”
For time:
Run, 1 km
Burpee Broad Jump, 80 m
Run, 1 km
Row, 1000 m
Run, 1 km
Farmers Carry, 70/53 lbs, 200 m
Run, 1 km
100 Wall Balls, 20/14 lbs

Schedule Note
Bring a Friend week begins Monday, September 7th!
Classes at 8:30am and 10am only

Workout

5 rounds for quality of:
10 Deadlifts, pick load
15 Toes-to-bars
Rest

Schedule Note
Bring a Friend week begins Monday, September 7th!
Classes at 8:30am and 10am only

Rest day or make-up day

Labor Day Schedule-
Monday, September 7th is day one of Bring a Friend week!
Classes at 8:30 and 10am only

Workout

3 rounds for max reps of:
at 0:00 max rep Strict Pull-ups
at 4:00 30/24 Air Bike Calories for time
at 8:00 max rep Ring Dips

Labor Day Schedule-
Monday, September 7th is day one of Bring a Friend week!
Classes at 8:30 and 10am only

Workout

With a continuously running clock perform:
1 Dumbbell Thruster, 35/25 lbs in the first 1 min
2 Dumbbell Thrusters, 35/25 lbs in the second 1 min
3 Dumbbell Thrusters, 35/25 lbs in the third 1 min
...
Continuing this for as long as you are able.

Workout

Power clean
3-3-3-3-3-3-3

Gymnastics Classes Spaces Available!
Beginning Girls, Grades 1&2, Tuesdays 4:15-5:05pm
Beginning Boys, Grades K-2, Wednesdays 4:15-5:05pm

Email Laurie@crossfitsantacruz.com for more info or to sign up

Rest day or make-up day

Gymnastics Classes Spaces Available!
Beginning Girls, Grades 1&2, Tuesdays 4:15-5:05pm
Beginning Boys, Grades K-2, Wednesdays 4:15-5:05pm

Email Laurie@crossfitsantacruz.com for more info or to sign up

Workout

3.5 mile trail run*

*Runners meet at the Spring Trail Trailhead, 700 Spring Street, Santa Cruz at 9am

or

3.5 mile equivalent bike/row or ski *

*Non runners meet at CrossFit Santa Cruz at 9am

Gymnastics Classes Spaces Available!
Beginning Girls, Grades 1&2, Tuesdays 4:15-5:05pm
Beginning Boys, Grades K-2, Wednesdays 4:15-5:05pm

Email Laurie@crossfitsantacruz.com for more info or to sign up

Workout

Complete as many rounds as possible in 20 mins of:
Dumbbell Walking Lunge, 35/25 lbs, 25 ft
12 Burpees
Dumbbell Walking Lunge, 35/25 lbs, 25 ft
2 Handstand Pirouettes

Saturday, 8/29 Workout Preview
The workout of the day calls for a trail run.
Runners will meet at 700 Spring Street, at the Spring Trail Trailhead at 9am
Non runners will meet at CrossFit Santa Cruz for bike, row, ski options at 9am

Gymnastics Classes Spaces Available!
Beginning Girls, Grades 1&2, Tuesdays 4:15-5:05pm
Beginning Boys, Grades K-2, Wednesdays 4:15-5:05pm

EmailLaurie@crossfitsantacruz.comfor more info or to sign up