Angel ready to go.
Starting Tuesday, October 1, 2013, we will be running our new schedule. Evening classes now run on the hour at 5pm and 6pm. We have also added a Friday 5pm class to the schedule.
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Workout
3 rounds for time of:
50 Med ball Cleans
20 Ring dips
Tom, Matt, and Hollis.
Thanks to Peter and Raffa for hosting a great End of Summer Party!
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Workout
With a 3-minute running clock complete as many pistols as possible.
Then,
Row 500 meter
155 pound Push Jerk, 20 reps
Getting good at moving usually involves hours and hours of concentrated effort and practice. Having someone watch you can increase the rate of return of favorable adaptation.
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Workout
10 rounds for time of:
3 Overhead Squats
3 Box Jumps
Then,
Strict weighted Muscle-up, take 15 minutes to workout up to a heavy single
Iris cheering on Sarah during DT.
Going to the gym is more than just "come in and get a workout." It is about pushing our limits, finding our strengths and weaknesses as athletes and human beings, and walking out better than we came in.
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Rest Day
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Reminder
End of Summer Party this Saturday! Details at the gym.
Claire
Congratulations to Dietrich and Hannah! We would like to welcome Claire to the CrossFit Santa Cruz family!
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Workout
Handstand walk step ladder. How far up the ladder can you go without breaking the pattern? 1 step, 2, 3, 4, 5, etc. If you miss, start over at 1 for 8 minutes.
Deadlift 3-3-3-3-3-3-3
Starting Tuesday, October 1st, we will be making a change to our evening schedule. We will be shifting the evening classes back 30 minutes, so classes will now be held at 5:00 pm and 6:00 pm. Please make note of this change.
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Workout
Max reps weighted Pull-ups (30/20)
Row 2,000 meters
135 Snatch, 30 reps
50 Single leg squats
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Reminder
End of Summer Party this Saturday!!! Details at the gym.
Brett, Heather and Marigela
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Workout
Handstand Hold for 7 minutes
30 Seconds on/30 seconds off
If you come down in the 30-second window, kick back up
Then,
Run 800 meters
30 HSPU
15ft Rope ascent, 5 reps
Run 800 meters
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Reminder
End of Summer Party this Saturday!!! Details at the gym.
End of Summer Party this Saturday at Peter and Raffa's house. Details at the gym
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Rest day
Today is the first day of fall
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Workout
Alternating rounds with a partner, complete 10 rounds of:
155 pounds deadlift 12, reps
155 pound hang power clean, 9 reps
155 pound push jerk, 6 reps
