In teams of 4: 
Load 2 dowels with 4 45-lb. plates and carry a 5th plate 400 meters
25 deadlifts (90 lb.)
Load 2 dowels with 4 45-lb. plates and carry a 5th plate 400 meters
25 thrusters (45 lb.)
Load 2 dowels with 4 45-lb. plates and carry a 5th plate 400 meters
25 push presses (45 lb.)
Load 2 dowels with 4 45-lb. plates and carry a 5th plate 400 meters
25 front squats (45 lb.)

*Each athlete must complete all exercises 

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Join us for yoga on Saturday at 11 a.m. with Coach Debbie!

Rest Day

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Read "Survival of the Fittest" from the CrossFit Journal

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Don't forget! If you can't make it by 5 p.m. on Fridays, don't fret ... we now have a 6 p.m. class!

Benchmark Friday - Week 2
1-rep-max snatch

In 10 minutes, work up to a max muscle snatch

In 10 minutes, work up to a max power snatch

Every minute for 8 minutes:
50-foot handstand walk
In the remaining time, max double-unders
*Your score is your total number of double-unders

20-rep back squat

200-meter farmer carry* (50/35 lb. dumbbells)
21-18-15-12-9
Power snatches (75/55 lb.)
Pistols
*Complete the farmer carry before each round

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Yoga for Athletes is on for this Saturday, May 6! Join Coach Debbie in some restorative yoga at 11 a.m. Free for CrossFit Santa Cruz athletes, drop-ins are welcome. 

Rest Day

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Read "The Skills You're Ignoring" from the CrossFit Journal

Shorty
20-minute AMRAP, in teams of 4: 
21 deadlifts (155 lb.)
15 overhead squats (75 lb.)
9 dumbbell thrusters (35 lb.)

Bench press 5-3-1-1-3-5

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Come celebrate the Bruners on Saturday at 1 p.m. in Harvey West Oak Park. They'll be welcoming a baby girl in June and are hosting a potluck barbecue celebration. Families are welcome. It's going to be a beautiful day!

Benchmark Friday - Week 1
Grace
For time: 
30 clean and jerks (135/95 lb.)

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Schedule Reminder:  Beginning today, we will offer a 6 p.m. class every Friday!

For those of you who have already completed Grace, come by to hang out and cheer on your fellow athletes as they tackle this week's benchmark workout. 

Rest Day

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Benchmark Fridays are coming! There is a blank slate on our whiteboard that will find a new list of athletes this Friday.

Grace will be programmed as Friday's workout of the day and by Friday night, the new top 10 scores will be marked on the whiteboard. 

Who do you think will come out victorious? Will you PR? Will this be your first time doing Grace? Join us on Friday and be ready to do your best!