Rest Day

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Click on today's photo for a collage from the Saturday morning class completing Regional Event 5. 

2 rounds for time: 
500-meter row
30 hang dumbbell cleans, right arm (50/35 lb.)
200-meter farmers carry, right arm
500-meter row
30 hang dumbbell cleans, left arm
200-meter farmers carry, left arm

Congratulations to Keith on graduating from Monterey Peninsula College Fire Academy! Keith, who has been a member of CrossFit Santa Cruz for 5 years, has accepted a seasonal forest service job in wild land firefighting in Mount Shasta. He'll be moving north on June 10, and Sarah will join him in July. 

To send them off properly, please join them on June 7 at 7:30 p.m. at West End Tap & Kitchen for some beers and cheers!

We'll miss you both!

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5-minute AMRAP, in teams of 2: 
50 air squats
50-meter prowler push

5 minute AMRAP, in teams of 2: 
40 wall-ball shots
50-meter prowler push

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Yoga is on for Saturday at 11 a.m. with Coach Debbie! 

21-15-9 reps for time: 
Push presses (115/75 lb.)
Alternating hang dumbbell snatches (50/35 lb.)
25 double-unders (each round)

Rest Day

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Get ready for a great summer! We'd like to announce we've teamed up with our old friend, Pat Barber! Starting this month, we will be following Pat and Taz's Warmup and Workout programming. 

Click the #throwbackthursday picture of Pat to read more!

Pain Optional
Every minute for 12 minutes: 
3 front squats (185/125 lb.)
As many ring dips as possible in the remaining time

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First Saturday is here! Coach Debbie will be leading Yoga for Athletes on Saturday, June 3 from 11 a.m. to 12 p.m.

Every 2 minutes for 10 minutes: 
200-meter sprint 

Rest 5 minutes

Every minute for 10 minutes: 
100-meter sprint

Barraza
18-minute AMRAP: 
Run 200 meters
9 deadlifts (275 lb.)
6 burpee bar-muscle-ups 

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Only 8 and 10 a.m. classes for the Memorial Day holiday! Come in for a Hero workout or enjoy a well-deserved rest day!

2017 Regional Event 6
For time: 
30/25-calorie bike
20 burpee box jump-overs (30/24 in.)
10 sandbag cleans (150/100 lb.)

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Schedule Reminder: We'll be running the holiday schedule for Memorial Day—only 8 and 10 a.m. classes.

2017 Regional Event 5
21-15-9 reps for time:
Muscle-ups
Single-arm overhead squats (80/55-lb. dumbbell)
Time cap: 11 minutes