Tom Roth 7/11/13 Tom Roth 7/11/13

Six Pack

Kristin D

Fact: Keeping your back straight when you move is a better way to train your abs than doing sit-ups.
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Workout

Complete as many rounds as possible in 25 minutes of:
135 Pound hang clean, 10 reps
Run 200
20 Toes-to-bar
Run 200

Tom Roth 7/10/13 Tom Roth 7/10/13

Friday Night Changes

Peter repping out more than bodywieght.

Our reguarly scheduled Friday night class is being revamped. Classes on Friday at 5:30 p.m. will be offered only on select Fridays. They will have a pre-set focus, and will be a special offering outside of regular gym programming. The class is included in regular membership, but you will be asked to RSVP if you plan to attend.
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The first Friday 5:30 class will take place on July 19 from 5:30-6:30 p.m. Laurie will be teaching the basics of gymnastics vaulting.

Class will be geared for all skill levels, so come in and try something new. If you plan on attending, please RSVP in the comments section.

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Workout

21-15-9

Thruster (115/75)

Burpee

50 double-unders between rounds

Tom Roth 7/9/13 Tom Roth 7/9/13

The Aftermath

Brad, Amy and K.K.

The completion of a workout is always satisfying. Above are three techniques to recover. Which one do you prefer?

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Workout

10-9-8-7-6-5-4-3-2-1
Deadlift
Chest to Bar Pull up

Tom Roth 7/8/13 Tom Roth 7/8/13

Two Hands Any How

Laurel and Jennifer during a 10 a.m. warm up.

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Rest Day

Tom Roth 7/7/13 Tom Roth 7/7/13

Kim Kills It

Kimberly focused.

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Workout

21-15-9
Power Clean
Burpee

Tom Roth 7/6/13 Tom Roth 7/6/13

Fun Weekend

The 4th
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Workout

Four rounds for time of:
Run 400 meters
50 Squats

Tom Roth 7/5/13 Tom Roth 7/5/13

Do It Drevno Style

Peter cleaning at 10 a.m.

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Workout

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Tom Roth 7/4/13 Tom Roth 7/4/13

Birthday Boy

Sonny at noon.

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Rest Day

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Holiday Weekend Schedule:
Saturday, July 6: Hope for Cures, 9:30 a.m.
Sunday, July 7: 8 a.m. and 10 a.m

Tom Roth 7/3/13 Tom Roth 7/3/13

All Lined Up

Sarah at 10 a.m.
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Workout

With a partner, complete five rounds of each couplet for time:
70 pound Dumbbell deadlift, 10 reps
10 Push-ups (hand-release)
Rest 3 minutes
70 pound Dumbbell Hang clean, 10 reps
10 Box jump
Rest 3 minutes
70 pound Dumbbell shoulder-to-overhead, 10 reps
10 Burpees
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Holiday Weekend Schedule

Thursday, July 4th: 8 a.m. and 10 a.m.
Friday, July 5th: 8 a.m., 10 a.m., 12 pm. and 3 p.m.
Saturday, July 6th: Hope for Cures, 9:30 a.m.
Sunday, July 7th: 8 a.m. and 10 a.m.

Tom Roth 7/2/13 Tom Roth 7/2/13

Enjoying It

Carole finishing her 400-meter run

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Workout:
Front Squat 5-4-3-2-1-3-2-1-3-2-1-3-2-1
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Holiday Weekend Schedule:
Thursday, July 4th: 8 a.m. and 10 a.m.
Friday, July 5th: 8 a.m., 10 a.m., 12 pm. and 3 p.m.
Saturday, July 6th: Hope for Cures, 9:30 a.m.
Sunday, July 7th: 8 a.m. and 10 a.m. - See more at: http://www.crossfitsantacruz.com/#sthash.NGXGFfnh.dpuf

Holiday Weekend Schedule:

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