The crew on Saturday during the beach workout. Photo courtesy of Lin Yi

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Workout

Elizabeth

21-15-9 reps of:
Cleans (135/95)
Ring dips

Karla

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10 rounds: 
100-meter sprints

Rest 1 minute between efforts

Mark and Silvia on the new pull-up rig

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Rest Day

Workout

In teams of 2, with 1 person working at a time:

1000-m row

100 kettlebell swings (53/35)

100 box jumps (24/20)

100 wall balls (20/14)

1000-m row

Kyle, Joe, Cara and Jacqui

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Workout

1-rep-max muscle snatch
1-rep-max power snatch

Then,

On the minute for 7 minutes: 
7 power snatches (60% of 1RM)
7 burpees

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In addition to our regular 8 and 10 a.m. classes, there will be a beach workout at 11:30 a.m., Saturday, August 15, at Natural Bridges State Beach. 

8 a.m.

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Workout

7 rounds for time:

10 weighted pull-ups (30/20)

10 hang power cleans (135/95)

10 box jumps (30/24)

Rest 1:00

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In addition to our regular 8 and 10 a.m. classes, there will be a beach workout at 11:30 a.m., Saturday, August 15, at Natural Bridges State Beach. 

Lauren

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Rest Day

Workout

Shoulder press 3-3-3-3-3-3-3

Workout

Run 5,000 meters

Workout

Back squat 5-5-5-5-5