Adrian of SFCF teaching the hip extension
during the CrossFit Level I Certification
Workout:
"Roaming Grace"
Clean and Throw, 30 reps for distance
Power
Jama and Mitzi, two tough athletes with great
energy, sharing a place to sit.
Workout:
21 Dumbbell Clean and Jerk
5 Rope Climbs
15 Dumbbell Clean and Jerk
3 Rope Climb
9 Dumbbell Clean and Jerk
1 Rope Climb
Speed
Mallee and Pat of CFVB going over the progression
to learn the jerk at the CrossFit Level II Certification
Workout:
Push Jerk
3-3-3-3-3
_____________________
NOTICE SCHEDULE CHANGE
There will be no classes February 14th-17th. CrossFit Santa Cruz
will be hosting two CrossFit Certification Seminars.
Classes will resume February 18th.
Visit our friends at CFNSC or CFSCC
Endurance
Nicole and Tony of CrossFit HQ coaching the
coaches during the CrossFit level II Certification.
Workout:
500 Meter Row
21 Back Ext
21 GHD Sit Up
500 Meter Row
15 Back Ext
15 GHD Sit Up
500 Meter Row
9 Back Ext
9 GHD Sit Up
_____________________
NOTICE SCHEDULE CHANGE
There will be no classes February 14th-17th. CrossFit Santa Cruz
will be hosting two CrossFit Certification Seminars.
Classes will resume February 18th.
(Thursday and Friday 7am we will be holding class)
Agility
Getting warm in the sun today.
Great Job to everyone who completed "Randy"
Workout:
1 mile Bike Sprint
21 Bodyweight Deadlift
21 Walking Lunges, 35 pound Dumbbell
21 Thrusters, 35 pound Dumbbell
1 mile Bike Sprint
15 Bodyweight Deadlift
15 Walking Lunges, 35 pound Dumbbell
15 Thrusters,35 pound Dumbbell
1 mile Bike Sprint
9 Bodyweight Deadlift
9 Weighted Walking Lunges, 35 pound Dumbbell
9 Thrusters, 35 pound Dumbbell
_____________________
NOTICE SCHEDULE CHANGE
There will be no classes February 14th-17th. CrossFit Santa Cruz
will be hosting two CrossFit Certification Seminars.
Classes will resume February 18th.
(Thursday and Friday 7am we will be holding class)
Coordination
Hannah swinging the 20kg Kettlebell during "Nate"
Workout:
Complete as many rounds in twenty minutes as you can of:
12 Power Snatch
10 Push Up
_____________________
NOTICE SCHEDULE CHANGE
There will be no classes February 14th-17th. CrossFit Santa Cruz
will be hosting two CrossFit Certification Seminars.
Classes will resume February 18th.
(Thursday and Friday 7am we will be holding class)
Stamina
Melanie attempting a max deadlift... she loves her some heavy.
Workout:
Deadlift 1-1-1-1-1-1-1
Balance
Brian and Dan of CFSCC post workout.
Workout:
21-15-9
Overhead Squat
Pull Up
Accuracy
Coach Danielle teaching the back squat
Workout:
5 Rounds
400 meter run
25 Burpees
Strength
Matt after finishing Kelly's
Back Squat Ring Dip Workout
Workout:
7 Rounds
7 Wall Ball
7 Pull Up
