Workout

Choose a hero workout.

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Schedule Announcements

Monday, May 31: Open gym at 10 a.m. and 11 a.m.

Please sign up on Pike 13 for all classes, including open gym!

Rest day or make-up day

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Support the GYMS Act by reaching out to our representative. All you have to do is click and enter some quick information.

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Schedule Announcements

Sunday, May 30: Open gym at 9 and 10:15 a.m.

Monday, May 31: Open gym at 10 a.m. and 11 a.m.

Please sign up on Pike 13 for all classes, including open gym!

Workout

18-15-12-9-6-3 reps for time of:
Deadlifts (185/125 lbs.)
Handstand push-ups

After each round, perform 50 double-unders.

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Schedule Announcements

• Open gym happens every Sunday at 9 and 10:15 a.m.

• Memorial Day schedule: Open gym from 10 a.m. to 12 p.m.

Workout

1 rep-max. shoulder press

Then,

10-8-6-4-2
Shoulder press

Each set is for max. load. Rest as needed between sets.

Rest day or make-up day

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Don’t forget about Open Gym on Sundays! Get signed up on Pike 13.

Workout

Every minute on the minute for 14 minutes of:
Even: 7 burpees + 7 chest-to-bar pull-ups
Odd: 7 burpees + 7 thrusters (95/65 lbs.)

Workout

As many rounds as possible in 18 mins. of:
200m run
60 ft. dumbbell lunges (4 x 15 ft. segments)
20 push-ups

Workout

For time:
60 single-dumbbell alternating snatches (50/35 lbs.)
50 GHD sit-ups
40 single-dumbbell alternating snatches
30 GHD sit-ups
20 single-dumbbell alternating snatches
10 GHD sit-ups

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Click here to support a former member of our CrossFit Santa Cruz family.

Rest day or make-up day

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Watch Inside CrossFit South Brooklyn: The Docs from CrossFit.com.

Workout

PairUP ThrowDOWN
For time, with a partner:

30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run

Rest 5 minutes, then:

10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters