Sister Rosemary Sarka gets 95 lbs. off the ground.
Workout:
Alternating between Deadlifts (Gents use 135# and Ladies use 95#) and Ring Dips, perform 16 rounds of Tabata intervals; 8 of each excercise. Keep a running total of all reps performed and post to comments.
CFSC trainer Narine Kadekian shows the dip, drive, press, and overhead lockout of the Push Press.
Crossfit Santa Cruz will be closed this weekend due to the Kettlebell Certification. We apologize for any inconveniences. Please go visit our friends at Crossfit North Santa Cruz for your weekend workout.
Workout:
40 Power Cleans (Gents use 75# and Ladies use 55#)
20 L-Pull Ups
60 Push Press
20 L-Pull Ups
40 Power Cleans
Got Rips?
Check out this gymnastics article on how to take care of your hands pre and post 'rip': Get a Grip on Your Rip
Crossfit Santa Cruz will be closed this weekend due to the Kettlebell Certification. We apologize for any inconveniences. Please go visit our friends at Crossfit North Santa Cruz for your weekend workout!
Workout:
9 Rounds:
5 Heavy Thrusters (Gents use 115# and Ladies use 85#)
5 Pull Ups
Early morning Overhead Squats.
Workout:
3 Rounds:
100 Double Unders
50 Hip Extensions
50 Ab Mat Sit Ups
Josh Newman, co-owner of Crossfit NYC, Jim from the 'Desert' and the crew from our soon to be affiliate Crossfit Vallejo, aka "Crossfit Discovery Kingdom" all in SC for a visit this weekend.
It was great to see and meet you all. We look forward to working and working out with you again soon!
Workout:
'Leftovers'
Run 400m
21 KBS (Gents use 24kg and Ladies use 16kg)
12 Pull UPs
Row 500m
15 Deadlifts (Gents use 225# and Ladies use 165#)
Run 400m
30 Wall Ball (Gents use 20# and Ladies use 14#)
30 Box Jumps
Row 500m
15 OHS (Gents use 95# and Ladies use 65#)
Jonji Barber
Workout:
6 Rounds of:
1 minute of Clean and Jerks (Gents use 135# and Ladies use 95#)
1 minute of Burpees
1 minute of Rest
Post total reps for each round to comments
The 9am Thanksgiving Day crew.
Thanks to everyone who came to workout today.
Workout:
Clean: 1-1-1-1-1-1-1
The 8am lineup.
Happy Thanksgiving!!
Please join us for class at 8, 9 or 10am today.
Workout:
75 KBS (Gents use 24kg and Ladies use 16kg)
15 Muscle Ups
800m Run
15 Muscle Ups
75 KBS
A very specail congratulations to CFSC's Jamie Vomvolakis and Tony Budding (shown here with Jamie's sons, Mason and Colin) who just got engaged. We wish you a lifetime of happy moments, like this one....
Kevin Saunders, Sarah Fullwood, Jim Fullwood, and Quantico Crossfitter Brian Chontosh (from left to right) aka 'Team Semper Fi' will be racing for a second year in the Primal Quest Expedition Adventure Race (formerly known as the Eco-Challenge). They will be racing to benefit the Veterans of Valor Organization which supports all sevice members wounded in operations. If you would like to help Team Semper Fi and the Veterans of Valor Organization, please see the attached banner: Download ecoprimalquest1.jpg
Crossfit Santa Cruz will be holding just an 8, 9, and 10am workout on Thursday, Thanksgiving Day. All other classes this week are as scheduled, except for Eva's Wednesday night class at 7pm, which is canceled.
Workout:
5 Rounds:
7 Deadlifts (Gents use 225# and Ladies use 165#)
7 HSPU
Which one of these kids is doing their own thing?
CFSC will be running all regularly schduled classes this week except for Thursday. Thursday we will just be having an 8, 9, and 10am class.
Workout:
With a continously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute, etc. until you cannot get all pull ups done in one minute.
Post last completed round to comments.
