From top to bottom; Tanya Westervelt, Romney Dunbar, Dolly Peck, Brian Bodmer, and Michele Mootz.
There will be no 8am classes Thurs. January 10th and Fri. January 11th due to the Crossfit Level 2 Certification Seminar.
All other classes will run as usual.
Workout:
Front Squat: 1-1-1-1-1
Then....
Run a mile for time
There will be no 8am classes Thurs. January 10th and Fri. January 11th due to the Crossfit Level 2 seminar.
All other classes will run as usual.
Workout:
21-18-15-12-9:
Sumo Deadlift Highpull (Gents use 95# and Ladies use 65#)
Knees to Elbows
Nurse Nancy scurrying up the rope.
Workout:
3 Rounds for time:
Row 1000m
20 Push Press (Gents use 65# and Ladies use 45#)
3 Rope Climbs
Brent Edwards, aka 'Wounded Buffalo', at work on a Saturday.
Workout:
5 Dumbbell Deadlifts
5 Dumbbell Squat Cleans
5 Dumbbell Push Press
5 Dumbbell Squats (hold dumbbells on your shoulders)
Start with moderate weight dumbbells and perform the progression, without ever setting the dumbbells down between exercises. Go up in weight and repeat the progression. Keep using heavier dumbbells until you cannot do the progression.
Trainer Danielle Mulford weathering today's storm.
Workout:
'Cindy'
How many rounds in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
or
'Mary'
How many rounds in 20 minutes of:
5 Handstand Push Ups
10 Single Leg Squats (5 each leg)
15 Pull Ups
or
'Lola'
5 L Pull Ups
10 Ring Dips
15 Walking Lunges
Rowena Arnold, owner of Derma Bella Skin Studio, going for a 115# clean and jerk.
Been wanting to see a good movie? Check out Hell On Wheels at the Rio Theater, Saturday, January 19th. It is the true story about the birth of the All Girls Rollerderby and features CFSC's very own Heather Schroeder, AKA "Brawley Parton".
Workout:
3 Rounds:
400m Run
30 Box Jumps
15 Bodyweight Deadlifts
Alison Shelman...an up and coming fire breather!
Workout:
5 Rounds:
12 Hang Power Snatch (Gents use 85# and Ladies use 65#)
21 Wall Ball (Gents use 20# and Ladies use 14#)
Tanya Westervelt (left) and Sabrina Delk helping to collect funds at the Crossfit Santa Cruz Christmas Party.
The money that was collected paid for the band and the valet parking, and all of the proceeds went to the USO to support our troops abroad. Thank you again to the Verbica's for hosting the event and passing the money on to a good cause.
Been wanting some Crossfit stickers to show your Crossfit pride? Check out Crossfit Stickers.
Workout:
100 Double Unders
50 Thrusters (Gents use 95# and Ladies use 65#)
100 Double Unders
Bob Amos doing his last workout of 2007.
Workout:
Find your max Shoulder Press
Wednesday, Jan. 2 we will have all of our normal classes except for the 6am.
Alisa Van Dissen has had a 'bum' shoulder for some time now. Instead of choosing to not 'go overhead', she carefully and deliberately went through the shoulder press. With good form, and great coaching, she was able to comfortably press 82# overhead.
Workout:
4 Rounds for time:
Run 400m
Row 500m
New Year's Schedule:
We will be holding classes at 8, 9, 10 am, and Noon on Monday, Dec. 31st.
There will be ONE CLASS on Tuesday, Jan. 1st at Noon.
Wednesday, Jan. 2 we will have all of our normal classes except for the 6am.
