Rest Day

___________

Read "How to Win the CrossFit Games" from the CrossFit Journal

BEACH DAY! 

____________

Join us at 10 a.m. for a workout at Natural Bridges State Beach! Coach Tom says to wear loose-fitting clothing and bring lots of sunscreen and water. Then hang out afterward for some Spikeball or sunshine!  

30-minute AMRAP: 
20 pistols
20 inverted ring rows
20 sumo deadlift high pulls (95/65 lb.)
20 hip extensions

____________

Reminder: Saturday is beach day! At 10 a.m., Coach Tom will lead us in a fun beach workout. Bring sunscreen, plenty of water and hang out for a bit afterward. This is the only option for a workout on Saturday. There will be no 8 or 10 a.m. classes at the gym. 

 

Deadlift 5-5-5

Dip 5-5-5

____________

Welcome to the world Evie Wilder Bruner! Laura and Rusty welcomed baby Evie to the world on Tuesday at 5:10 a.m., weighing 6 lb., 7 oz. Mama and baby are doing great! Congratulations to the happy, proud new parents! 

"What an experience! So intense and powerful and hard and magical." —Laura

Rest Day

____________

Read "My Fitness and CrossFit Saved My Life" from the CrossFit Journal

5 rounds for time: 
6 toes-to-bars
6 dumbbell front squats (50/35 lb.)

Rest 3 minutes

5 rounds for time: 
6 toes-to-bars
6 hang power cleans (155/115 lb.)

Kelly
5 rounds for time: 
400-meter run
30 box jumps (24/20 in.)
30 wall-ball shots (20/15 lb.)

Happy Father's Day to all of our amazing CrossFit Santa Cruz dads!

____________

5 rounds for time: 
12 handstand push-ups
10 barbell overhead walking lunge steps (95/65 lb.)
8 push presses
90-second front-rack hold

Rest Day

____________

Watch "The Wall Walk" from the CrossFit Journal

____________

Join us next Saturday for a beach workout! At 10 a.m. on Saturday, June 24, Coach Tom will be leading a beach workout at Natural Bridges State Beach. Wear loose-fitting, comfortable clothes, and bring plenty of water and sunscreen. We'll have a "fun" workout and hang out afterward for some Spikeball or beach time. 

Note: Regular 8 and 10 a.m. classes at the gym are canceled on June 24. The beach workout will be the only one offered that day.

Hang squat snatch 2-2-2-2-2

12-minute AMRAP: 
Row 250 meters
5 muscle-ups
3 rope climbs