Rest Day

Find your 1-rep max weighted pull-up

3 rounds, each for calories: 
1 minute Assault bike
Rest as needed between rounds. 

Front squat 3 @ 60%, 3 @ 65%
3-3-3-3-3-3 @ 70%

Open Workout 13.4
7-minute AMRAP: 
3 clean and jerks (135/95 lb.)
3 toes-to-bars
6 clean and jerks
6 toes-to-bars
9 clean and jerks
9 toes-to-bars
12 clean and jerks
12 toes-to-bars
15 clean and jerks
15 toes-to-bars
Continue adding 3 reps to each movement until time is up.

Danielle will run the 8 a.m. class, followed by yoga! 

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CrossFit Santa Cruz Members can now order another round of Ice Age Meals! Order by 12 p.m. Feb. 8 and the meals will be delivered to the gym Feb. 9.

4 rounds: 
20-second one-arm handstands (right arm)
15  V-ups
20-second one-arm handstands (left arm)
15 Superman rocks

Fight Gone Bad!
3 rounds, 1 minute at each station: 
Wall-ball shots (20/14 lb., 10/9 ft. target)
Sumo deadlift high pulls (75/55 lb.)
Box jumps (20 in. box)
Push presses (75/55 lb.)
Row (calories)
Rest

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Reminder: Gymnastics class is at 6 p.m. with Coach Laurie!

Rest Day

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Friday night gymnastics class is back! Starting Friday, Jan. 29 at 6 p.m., Laurie will run a one-hour class focused on gymnastics skills. Each week will have a skill theme and accompanying practice. The workout of the day will not be run at this hour.

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Watch the January Video of the Month: Pull Over Progressions

Congratulations to the Peyton family on their beautiful new addition, Isla Eve! She was welcomed to the world on Saturday, Jan. 23 at 12:27 p.m., weighing 7 lb., 12 oz. Mom, Dad, baby and puppy are doing well and are overjoyed! 

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Practice press to handstands for 10 minutes

10-round Tabata squat
Then 3 attempts at a max handstand hold

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). 

Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts. 

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Wednesday is the last day to order a women's CrossFit Santa Cruz wide-neck sweatshirt. Click here to order.

Skill
Practice pull-over progressions for 10 minutes

Workout
21-15-9 reps: 
Deadlifts (275/185 lb.)
Strict ring dips

Strength
Front squat 2 @ 70%, 2 @ 75%
3-3-3-3-3 @80%

Workout
Tabata AbMat sit-ups
Rest 1 minute
Tabata shoulder presses (45/35 lb.)
Rest 1 minute
Tabata row for calories
Rest 1 minute
Tabata double-under

Rest Day

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Watch "The Deadlift"

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Sunday is the last day to order a zip-up hoodie! Click here to order.

Strength
Back squat 2 @ 75%, 2 @ 80%
3-3-3 @ 85%

Workout
15-minute AMRAP: 
40 double-unders
15 kettlebell swings (53/35 lb.)
10 power snatches (115/75 lb.)

Coach Danielle will lead yoga from 8:45-9:30 a.m.