Karen "Skining the Cat"
Workout:
5 Rounds:
250 Row
10 Bodyweight Bench Press
15 20 pound Wall Ball Shots
Working Together
Workout:
Three Rounds for time:
1 mile bike sprint
15 Pull ups
Gentlemen
John and Leif working hard at "Joshie"
Workout:
Practice Gymnastics:
Work your body control. Movements can be as simple as
the forward roll WMV MOV
or the handstand WMV MOV
Play around with what you can do with your own body.
More videos
Time for Cake
Angel learning the back squat.
Workout:
Three rounds for time of:
21 Back Squat
500 meter Row
15 Back Squat
500 meter Row
9 Back Squat
500 meter Row
Zone Friendly
When eating out it is hard to stay on the "weigh and measure"
Fruit instead of potatoes and avocado instead of toast is one
way "The Spur" helps us stay friendly.
Workout:
Three rounds for time of:
1000 meter row
20 Pull ups
30 Box Jump
Love the Bottom
Sevan focused on his work.
Workout:
Ten rounds for time of:
2 pood Kettlebell Swing, 1 minute
100 meter swim sprint, 1minute
Rest 1 minute
Improving Morale
T-Shirt from Mike's Gym.
Workout:
1k Row
1mile Run
1k Row
1mile Run
1k Row
1mile Run
1k Row
Well Done
John after is first "GRACE" as Rx'd.
Workout:
Clean and Jerk
1-1-1-1-1-1-1
We will be closed Saturday February 2.
Join us at our newest affiliate CrossFit Santa Cruz Central
for their 9:00am inaugural workout.
We will re-open Sunday with our NEW SCHEDULE
Comrades
The noon class welcomed some travelers today.
Always a great pleasure when friends come for a visit.
Workout:
5 Rounds of:
Run 400 Meters
225 pound Deadlift,15 reps (ladies use 135lb.)
Cool
Robin of CrossFitNSC
Wod Demo (WMV) (MOV)
Workout:
Complete as many rounds as you can in 20 minutes of:
135 pound Push Jerk, 10 Reps
Rope Climb "Double Up"
