Tom Roth 6/21/13 Tom Roth 6/21/13

Grace

Our neighbor and fellow affiliate is having a fundraiser in support of one of their members. Looks like a good time supporting a good cause.
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Workout

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tom Roth 6/20/13 Tom Roth 6/20/13

Sun's Out

Cary and Lucas

With the weather as nice as it is, who has plans for this weekend?

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Schedule Notice: No 5:30 p.m. Gymnastics tonight. Last class is at 3 p.m. today.

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Workout

For time:
7-6-5-4-3-2-1
Squat Snatch (weight increases each round)
Muscle-up

Tom Roth 6/19/13 Tom Roth 6/19/13

Top To Bottom

Chris keeping it simple.
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Workout

For time:
15' Rope Climb Ascents - 10 reps
225 lbs Back Squats - 40 reps
Handstand Push-ups - 50 reps
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Schedule Notice: There will be no 5:30 gymnastics class tomorrow evening. Last class at 3:00

Tom Roth 6/18/13 Tom Roth 6/18/13

Break 'Em In

Sean

Sean is headed on a rugged back packing trip and he's breaking in his boots with some bar muscle -ps
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Rest Day

Tom Roth 6/18/13 Tom Roth 6/18/13

Bows

Getting your elbows around is critical to a good clean
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Workout

12 min AMRAP:
50 Air squats
135 pound hang power clean, 10 reps
7 Bar muscle-ups

Tom Roth 6/16/13 Tom Roth 6/16/13

Flash Back

photo courtesy of CrossFit.com

As time passes, life is going to change. This photo from 2006 was taken at the orginial location of CrossFit Santa Cruz We have expanded and moved twice since. This picture was taken one year before the first CrossFit Games. Can you name all the athletes?

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Workout

Front Squat

5-5-5-5-5

Tom Roth 6/15/13 Tom Roth 6/15/13

Compressed

Monica, in great position

As you come forward in the rowing stroke, it is critical to maintain a straight back.
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Workout

"Omar"

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Tom Roth 6/14/13 Tom Roth 6/14/13

Proving Grounds

Fender, Tyler, Dustin

Each day in the gym we are proving to ourselves that our fitness matters and CrossFit works. Putting in the time and effort to learn new skills and push yourself to the limits is couragous work. Our little gym is your proving grounds. Get some!
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Rest Day