3 rounds for time: 
3 jerks (185/135 lb.)
4 front squats (185/135 lb.)
5 cleans (185/135 lb.)
30 pull-ups
40 push-ups
50 sit-ups

Rest Day

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Watch "Steve's Club Kid Louie Shares Story to Never Give Up" from CrossFit.com

Every minute for 9 minutes: 
1 power clean (75% 1RM)

Every minute for 9 minutes: 
1 power snatch (75% 1RM)

4 rounds: 
20 unbroken deadlifts (225/155 lb. )

21-18-15-12-9-6-3 reps: 
Unbroken thrusters (95/65 lb.)

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Leah's next Nutrition 101 session is Wednesday, June 15 at 7 p.m. Hope to see many of you there!

5 rounds for time: 
10 power cleans (135/95 lb.)
10 burpees

Every minute for 12 minutes, alternating: 
15-calorie row
15 GHD sit-ups

Thanks to Ken for hosting the annual summer pool party in his neighborhood, and thanks to those who came out! It was a fun community event!

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Every minute for 10 minutes: 
1 squat snatch

Back squat 2-2-2

4 rounds for time: 
400-meter run
4 muscle-ups
40 double-unders

Rest Day

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Rest day means POOL DAY! Hope to see you all Sunday at the pool party in Scotts Valley. Details are on the whiteboard at the gym. 

In teams of 3:
50-40-30-20-10
Hang power cleans (135/95 lb.)
Front squats (135/95 lb.)
Push jerks (135/95 lb.)
*After each round, run 200 meters as a team with a sandbag.

18-15-12 reps: 
Row for calories
Power snatches (95/65 lb.)

Directly into 18-15-12 reps: 
Toes-to-bars
Overhead squats (95/65 lb.)

8 rounds: 
10 seconds of handstand push-ups
Rest 20 seconds

Rest Day

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Watch "Freda Burnette: I Want to Live Longer" from CrossFit.com

Every minute for 9 minutes: 
1 power clean (75% 1RM)

Every minute for 9 minutes: 
1 power snatch (75% 1RM)

4 rounds for time: 
20 unbroken deadlifts (225/155 lb.)

9 rounds: 
Row for 1:40
Rest for 0:20

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The 2nd Annual Water Warrior Challenge is scheduled for Sunday, June 26! CFSC's Cara, Tom and Kyle are the reigning champs! Click on the photo to find out more details and how to register.