Courtnay.
Workout:
Back Squat
3-3-2-2-2-1-1-1-1
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Competitor sign up for the Santa Cruz Affiliate Cup competition is officially closed, but we are still looking for volunteers and judges. You can help out for part of the day or all day! It is going to be awesome don't miss out.
Workout
For time:
50 Chest to bar pull-ups
50 Plyo push-ups
50 GHD sit-ups
50 Jump-touch squats
Rest Day
The 4th Annual Santa Cruz Affiliate Cup is Saturday, October 20 at our gym. Here's
the current sign-up board for volunteers and athletes who are interested in
competing. Is your name on the board? If not, get it up there quick. The sign-up for athletes who would like to compete closes this Monday, October 8.
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Workout:
In teams of 4 with 2 people working at a time complete
200 Wall balls
300 Kettlebell swings
400 Box jumps
500 Sit-ups
Jennifer
Hard working, methodical, and smart. These three attributes contribute to one being successful in just about anything. Jennifer has taken this approach to her CrossFit experience -- she not only impresses the people around her, but also herself. Keep up the stong work Jennifer! It is a joy to watch you improve.
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Workout
Five rounds, each for time of:
4 Muscle-ups
245 pound Deadlift, 8 reps
16 Single-leg squats
Rest 2 minutes
Is this a picture of of a skill or a task? Explain.
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Workout
Front Squat
3-3-2-2-2-1-1-1-1
Laurie finishing round one.
Rest Day
Megan on the obstacle course.
Workout
Four rounds for time and load of:
Power snatch + Hang power snatch + Hang squat snatch, 3 sets
Run 200 meters
Diana ready to jerk.
Workout
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
Props
to Mark and Jill for representing CFSC like champions at Diamond of the Tough today!
Mark placed fourth and Jill fifth, overall. Highlights included Mark's first-place finish in the Bear Complex Workout, which I heard was just epic, and
Jill's first place finish in DU/OHS/C2B triplet Workout, which she just
absolutely murdered. CFSC rules!
-Sonny
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Workout
Muscle-up practice for 20 minutes
and then...
Three rounds of:
Run 800 meters
rest as needed
