Tom Roth 1/31/23 Tom Roth 1/31/23

Wednesday, February 1

Workout

For load:

Front squat
5-5-5-5-5

__________

New CrossFit Games Site!

Check out the sleek new CrossFit Games site. While you’re at it, may as well sign up for the Open!

Workout

For load:

Front squat
5-5-5-5-5

__________

New CrossFit Games Site!

Check out the sleek new CrossFit Games site. While you’re at it, may as well sign up for the Open!

Tom Roth 1/30/23 Tom Roth 1/30/23

Tuesday, January 31

Rest day or make-up day

__________

Check out Who We Are: The CrossFit Ethos from CrossFit.com.

Rest day or make-up day

__________

Check out Who We Are: The CrossFit Ethos from CrossFit.com.

Tom Roth 1/29/23 Tom Roth 1/29/23

Monday, January 30

Workout

For time:

50 clean and jerks (95/65 lb)

__________

Recipe of the Week

Another culinary bomb courtesy of First to the Table: Harissa Chicken with Leeks, Potatoes and Cauliflower. Bon appétit!

Workout

For time:

50 clean and jerks (95/65 lb)

__________

Recipe of the Week

Another culinary bomb courtesy of First to the Table: Harissa Chicken with Leeks, Potatoes and Cauliflower. Bon appétit!

Tom Roth 1/28/23 Tom Roth 1/28/23

Sunday, January 29

Workout

For time:
1 mile run

Then,
100 GHD sit-ups*
100 hip extensions

Then,
1 mile run

* Partition reps as you choose.

Workout

For time:
1 mile run

Then,
100 GHD sit-ups*
100 hip extensions

Then,
1 mile run

* Partition reps as you choose.

Tom Roth 1/27/23 Tom Roth 1/27/23

Saturday, January 28

Workout

5 rounds for time of:
20 medicine ball cleans (20/14 lb)
200m single-kettlebell farmers carry (62/44 lb)

__________

This Saturday!

What: Nutrition 101 with Coach Leah
When: Saturday, January 28 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike13 (preferred) or just show up!
Details: Come learn the basics of CrossFit’s nutrition prescription (or get a refresher) and some strategies to get started yourself.

Workout

5 rounds for time of:
20 medicine ball cleans (20/14 lb)
200m single-kettlebell farmers carry (62/44 lb)

__________

This Saturday!

Tom Roth 1/26/23 Tom Roth 1/26/23

Friday, January 27

Rest day or make-up day

__________

Coming Up this Saturday: Nutrition 101

Join Coach Leah this Saturday, January 28 starting at 10:30 a.m. for a session on the basics of CrossFit’s nutrition prescription. Learn why nutrition is so important to your health and performance, what CrossFit’s nutrition recommendation is and some strategies to get you started.

Rest day or make-up day

__________

Coming Up this Saturday: Nutrition 101

Tom Roth 1/25/23 Tom Roth 1/25/23

Thursday, January 26

Workout

5 rounds for time of:
30 double-unders
3 bar muscle-ups
6 chest-to-bar pull-ups
9 pull-ups

__________

Coming Up This Saturday

Workout

5 rounds for time of:
30 double-unders
3 bar muscle-ups
6 chest-to-bar pull-ups
9 pull-ups

__________

Coming Up This Saturday

Tom Roth 1/24/23 Tom Roth 1/24/23

Wednesday, January 25

Workout

For load:

Split jerk
3-3-3-3-3-3

__________

Gym Announcements

The CrossFit Open is only a few short weeks away! Not sure what it is or why you should participate (hint: FUN)? Check out this IG post, get more details or sign up on the CrossFit Games website.

Workout

For load:

Split jerk
3-3-3-3-3-3

__________

Gym Announcements

The CrossFit Open is only a few short weeks away! Not sure what it is or why you should participate (hint: FUN)? Check out this IG post, get more details or sign up on the CrossFit Games website.

Tom Roth 1/23/23 Tom Roth 1/23/23

Tuesday, January 24

Workout

For total reps:

Tabata pistols
1:00 rest
Tabata D-ball-over-the-shoulders
1:00 rest
Tabata burpees
1:00 rest
Tabata kettlebell swings (70/53 lb)
1:00 rest
Tabata GHD sit-ups

A Tabata interval is 20 seconds of work followed by 10 seconds of rest repeated eight times.

__________

Coming Up This Saturday

Workout

For total reps:

Tabata pistols
1:00 rest
Tabata D-ball-over-the-shoulders
1:00 rest
Tabata burpees
1:00 rest
Tabata kettlebell swings (70/53 lb)
1:00 rest
Tabata GHD sit-ups

A Tabata interval is 20 seconds of work followed by 10 seconds of rest repeated eight times.

__________

Coming Up This Saturday