Rest Day

____________

Read "The Wrong Kind of Jerk" from the CrossFit Journal

For time: 
100 squats
4 rope climbs
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb

4 rounds for time: 
5 clean and jerks (185/135 lb.)
Run 400 meters

Every minute for 8 minutes: 
9 overhead squats (65/58 lb.)
*Or add 20/15 lb. to the weight you used last week

For time: 
30 ring dips
25 kettlebell swings (70/53 lb.)
20 chest-to-bar pull-ups
15 strict handstand push-ups
10 muscle-ups
5 snatches (pick load)

Rest Day

____________

Watch "L1 Instruction: Shoulder Position in the Overhead Squat" from the CrossFit Journal

5 unbroken sets: 
3 strict toes-to-bars
6 kipping toes-to-bars

On the minute for 10 minutes: 
3 squat cleans

5 rounds, 2-minute AMRAP: 
7 dumbbell push presses (50/35 lb.)
5 push-ups
3 ring dips
Rest 2 minutes

2 rounds for quality: 
15 hip extensions
10 back extensions
5 snaky back extensions

4 rounds on a 3-minute clock: 
Row 500 meters
Max burpees in the remaining time
Rest 3 minutes

Rest Day

____________

Thank you to all of our volunteers, competitors and CrossFit HQ for a well-run and fun event! Congratulations to all our CFSC teams! We're already looking forward to next year! 

CLOSED

____________

The gym is closed today for the Santa Cruz Affiliate Cup! Head over to CrossFit HQ for a fun-filled event with competition, games, food, drink and community! 

____________

Join us after the Affiliate Cup at West End Tap & Kitchen for a post-comp celebration! Starting at 6 p.m., we have the patio reserved for 2 hours. We'll move inside to the bar if the party continues.