Rest Day

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Watch "Maintaining Me: Ally Hall on CrossFit and Pregnancy" from the CrossFit Journal

12-9-6-3 reps: 
Strict handstand push-ups

Bench press 3-3-3-3-3-3-3 

Weighted pull-up 3-3-3-3-3-3-3

10 rounds for time: 
4 hang squat cleans (155/105 lb.)
4 push presses
16 sit-ups

For time: 
50 wall-ball shots (30/20 lb.)

Every 3 minutes for 15 minutes: 
15 deadlifts (275/185 lb.)
20 push-ups 

Rest Day

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On Saturday, Sept. 9, Coach Debbie will be teaching a Functional Yoga for Athletics Course at our gym. The seminar is a full-day introduction to the most effective yoga, mobility and down regulation practices for coaches and athletes. 

Debbie is offering a few discounted spots for coaches and members of CrossFit Santa Cruz. Check out the course description and let her know is you're interested in attending! 

Every minute for 7 minutes: 
50-foot handstand walk 

Row 1,000 meters x 1
Row 750 meters x 2
Row 500 meters x 3
Row 250 meters x 4
1:1 work/rest

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Reminder: The CFSC Barbell Club begins on Saturday. If you signed up, class starts at 11 a.m. Have fun! 

For time: 
Run 1,200 meters
12 muscle-ups
12 D-ball over shoulders (100/70 lb.)
Run 800 meters
8 muscle-ups
8 D-ball over shoulders
Run 400 meters
4 muscle-ups
4 D-ball over shoulders
Run 200 meters
2 muscle-ups
2 D-ball over shoulders

Congratulations to Alison Costello on her 4th-place finish at the World Police and Fire Games! We're always proud to have you representing CrossFit Santa Cruz!

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Every minute for 5 minutes: 
35% of max pull-up set

Clean and jerk 5-3-3-1-1-1

Rest Day

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Watch "2017 Highlights" from the 2017 CrossFit Games

Tabata freestanding handstand

On the minute for 14 minutes, alternating: 
8 back squats (185/135 lb.)
12 chest-to-bar pull-ups 

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The CrossFit Team Series is back! This year, teams will consist of pairs—two men, two women, or one of each. Here are some important dates, but you can click here to read more and register: 

• Wednesday, Sept. 20 - Week 1 Live Announcement to release workouts
• Teams will have until Monday, Sept. 25 to complete the workouts and submit scores
• Wednesday, Sept. 27 - Week 2 Live Announcement to release workouts
• Teams will have until Monday, Oct. 2 to complete the workouts and submit scores

CrossFit Santa Cruz will be running all the Team Series workouts as part of our regular programming. So, grab a partner and join in on the fun!