Warm-up
2 rounds:
10 box step-ups
10 shoulder rolls
10 power snatches (with stick)

3 rounds:
5 box jumps
5 power snatches (empty bar)
5 kipping pull-ups

Workout
20-15-10-5 reps for time:
Power snatches (95/65 lb.)
Box jumps
Strict pull-ups
Burpees

Warm-up
In place until warm:
20 high knees
20 butt kicks
10 right leg back kicks in downward dog
10 left leg back kicks in downward dog
20 seconds of front scale/leg
20 seconds of back scale/leg

Workout
Run out 10 minutes, then run back
Can you run back in less than 10 minutes?

Warm-up
2+ rounds:
10 under the fence/over the fence
10 air squats
10 burpees
10 back squats (empty bar)

Workout
Back squat
3-3-3-3-3-3-3

____________

Schedule: In-person classes are every Monday, Wednesday, and Friday at 6 a.m., 7:15 a.m., 8:30 a.m., 12 p.m., 5 p.m., and 6:15 p.m. In-person classes are capped and you must register ahead of time. Zoom classes are every weekday at 12 p.m. and 5 p.m.

Warm-up
For 5 minutes:
20 single-unders
10 tuck-ups
5 yoga burpees

Workout
For 5 minutes:
30 seconds of V-ups
30 second arch hold

Rest 2 minutes

For 5 minutes:
Practice handstand holds

Rest 2 minutes

For 5 minutes:
Max double-unders

Warm-up
2 rounds:
1 minute of rowing
1 minute of wall walks
1 minute of air squats/hip prep
1 minute of 5 pike push-ups + kick to handstand against the wall

Workout
20-minute AMRAP:
5 handstand push-ups
10 wall-ball shots
15/12-calorie row

____________

Schedule Update: In addition to the 6 am, 7:15 am, 12 pm, 5 pm, and 6:15 pm in-person classes on Mondays, Wednesdays, and Fridays, we’re adding an 8:30 am in-person class. We also have 12 pm and 5 pm Zoom classes Monday through Friday.

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

____________

Rest Day

____________

Watch “Nutrition: The Base of the Hierarchy of Development”

Warm-up
Until warm:
20 plank shoulder taps
10 back-stepping lunges

Workout
5 rounds for time:
1-minute plank hold
20 jumping lunges

Warm-up
2 rounds:
30 single-unders
10 toes-to-dumbbell or kettlebell
5 hip stretch squats

2 rounds:
20 double-unders
5 toes-to-bars
5 push presses (empty bar)

Workout
5-minute AMRAP:
30 double-unders
10 toes-to-bars

Rest 3 minutes

5-minute AMRAP:
30 double-unders
10 thrusters (empty bar)

Warm-up
5-10 yoga burpees to box step-up
10 box jumps

Workout
10-minute AMRAP:
Burpee box jumps
*If you don’t have a box, sub with burpee tuck jumps

____________

Schedule Reminder: In-person classes on Mondays, Wednesdays, and Fridays at 6 a.m., 7:15 a.m., 12 p.m., 5 p.m. and 6:15 p.m. (register here) and Zoom classes at 12 p.m. and 5 p.m. every weekday.

Warm-up
Create a ~20-foot lane, then:
Jog, bear crawl, kick, skip, hop and gallop until you’re warm
—then—
A few rounds:
5 hip stretch squats
5 front squats

Workout
Deadlift
3-3-3-3-3-3-3

Home Workout
7 rounds:
1-minute tempo deadlift