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
The Aftermath
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
Two Hands Any How
Kim Kills It
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Workout
21-15-9
Power Clean
Burpee
Fun Weekend
The 4th
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Workout
Four rounds for time of:
Run 400 meters
50 Squats
Do It Drevno Style
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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.
Birthday Boy
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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
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.
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:
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.
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
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
