Tom Roth Tom Roth

Wednesday, September 14

Workout

3 rounds for time of:
400m run
20 back squats

Choose the heaviest load possible for three rounds of unbroken squats.

Dawn

Workout

3 rounds for time of:
400m run
20 back squats

Choose the heaviest load possible for three rounds of unbroken squats.

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Recipe of the Week Tom Roth Recipe of the Week Tom Roth

Monday, September 12

Workout

For time:
60 burpees
50 wall balls (20/14 lb)
40 box jumps (24/20 in)
30 deadlifts (185/125 lb)
20 power cleans (185/125 lb)
10 front squats (185/125 lb)

__________

Recipe of the Week

As you may have heard, CrossFit believes nutrition is the foundation of your development as an athlete, and we want to help!

Every Monday we’ll be sharing a healthy recipe to set you up for success for the week.

Check out this delicious squash casserole recipe. Excellent fresh and even better reheated in the oven!

If you have any healthy recipes you’d like to share, please email them to info@crossfitsantacruz.com and we’ll get them into the queue.

Tamara

Workout

For time:
60 burpees
50 wall balls (20/14 lb)
40 box jumps (24/20 in)
30 deadlifts (185/125 lb)
20 power cleans (185/125 lb)
10 front squats (185/125 lb)

__________

Recipe of the Week

As you may have heard, CrossFit believes nutrition is the foundation of your development as an athlete, and we want to help!

Every Monday we’ll be sharing a healthy recipe to give you some ideas and to set you up for success for the week.

Check out this delicious squash casserole recipe. Excellent fresh and even better reheated in the oven!

If you have any healthy recipes you’d like to share, please email them to info@crossfitsantacruz.com and we’ll get them into the queue.

Read More
Tom Roth Tom Roth

Sunday, September 11

Workout

For time:
27 dumbbell bench presses (50/35 lb)
27 toes-to-bar
100 double-unders
21 dumbbell bench presses
21 toes-to-bar
100 double-unders
15 dumbbell bench presses
15 toes-to-bar
100 double-unders
9 dumbbell bench presses
9 toes-to-bar
100 double-unders

Dean

Workout

For time:
27 dumbbell bench presses (50/35 lb)
27 toes-to-bar
100 double-unders
21 dumbbell bench presses
21 toes-to-bar
100 double-unders
15 dumbbell bench presses
15 toes-to-bar
100 double-unders
9 dumbbell bench presses
9 toes-to-bar
100 double-unders

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Tom Roth Tom Roth

Saturday, September 10

Workout

For load:

Every 1:30 on the 1:30 for 16 rounds of:
1 power clean

Leah

Workout

For load:

Every 1:30 on the 1:30 for 16 rounds of:
1 power clean

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Tom Roth Tom Roth

Thursday, September 8

Workout

“Cindy”
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Rob, Jeff and Luke

Workout

“Cindy”
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

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Tom Roth Tom Roth

Tuesday, September 6

Workout

Every 2 minutes for 20 minutes of:
15/12 calorie row
16 dumbbell box step-ups (35/25 lb)

Rob

Workout

Every 2 minutes for 20 minutes of:
15/12 calorie row
16 dumbbell box step-ups (35/25 lb)

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Tom Roth Tom Roth

Monday, September 5

Rest day or make-up day

__________

Labor Day Schedule

There will be two classes on Monday, September 5: 9 a.m. and 10:15 a.m.

Please sign up in advance on Pike13.

Saturday class

Rest day or make-up day

__________

Labor Day Schedule

There will be two classes on Monday, September 5: 9 a.m. and 10:15 a.m.

Please sign up in advance on Pike13.

Read More