Workout

Age-Group Semifinals Test 2

in 5 minutes, complete as many reps as possible of:
Thrusters (135/95 lb)
Muscle-ups

Score is total reps completed

Workout

Age-Group Semifinals Test 4

For time:
20 burpee box jump-overs (20" all)

Then,
2 rounds of:
20 kettlebell step-ups (70/53 lb)
2 rope climbs

2 rounds of:
20 kettlebell goblet squats
2 legless rope climbs

Then,
20 burpee box jump-overs

15 minute time cap

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Recipe of the Month

Give this warm lentil salad with feta and almonds a spin this month. Perfect as a side on some of those gray May days.

Rest day or make-up day

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April’s Monthly Meet-up Reminder

Join us for our April Casual Monthly Meet-up at the Santa Cruz Roller Palladium for some rollerskating (or spectating) fun!

When: Sunday, April 30 from 2:30 p.m. - 4:00 p.m.
Where: Santa Cruz Roller Palladium, 1606 Seabright Ave, Santa Cruz, CA 95062
Cost: $8 for skate rentals

Workout

Age-Group Semifinals Test 1A

For time:
1,000m row
100 double unders
20 shuttle runs
750m row
75 double unders
15 shuttle runs
500m row
50 double unders
10 shuttle runs
250m row
25 double unders
5 shuttle runs

25 minute time cap

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This Weekend’s Event Summary

Nutrition 102 (Strategies & Tactics) with Coach Leah
Saturday, April 29 at 10:15 a.m.

Monthly Meet-up at the Santa Cruz Roller Palladium
Sunday, April 30 from 2:30 p.m. - 4:00 p.m.

Workout

Age-Group Semifinals Test 3A and 3B

Test 3A

5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts (185/135)
5 cleans
3 shoulder-to-overheads

Score is total reps

Test 3B

After the final 1 minute of rest in 3A, athletes have 5 minutes to establish a max freestanding handstand hold in a 4 ft x 4 ft box.

Score is total time

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Nutrition Strategies and Tactics

Join Coach Leah for Nutrition 102, where she’ll cover basic principles of nutrition, as well as various strategies and tactics. There will also be time for Q&A.

When: Saturday, April 29 at 10:15 a.m.
Where: CrossFit Santa Cruz
How: Sign up in advance on Pike13 (preferred) or just show up

Workout

Cindy

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

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Monthly Meet Up this Sunday

Join us for our April Casual Monthly Meet-up at the Santa Cruz Roller Palladium for some rollerskating (or spectating) fun!

When: Sunday, April 30 from 2:30 p.m. - 4:00 p.m.
Where: Santa Cruz Roller Palladium, 1606 Seabright Ave, Santa Cruz, CA 95062
Cost: $8 for skate rentals

Rest day or make-up day

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This Weekend’s Events

Nutrition 102 (Strategies & Tactics) with Coach Leah
Saturday, April 29 at 10:15 a.m.

Monthly Meet-up at the Santa Cruz Roller Palladium
Sunday, April 30 from 2:30 p.m. - 4:00 p.m.

Workout

5 rounds for time of:
10 weighted ring dips (30/20 lb)
100 ft D-ball bear hug carry (100/70 lb)
400m run

Rest 2:00 between rounds

Workout

For load:

Hang squat snatch
3-3-3-3-3

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Coming Up this Weekend

Join Coach Leah for Nutrition 102, where she’ll cover basic principles of nutrition, as well as various strategies and tactics. There will also be time for Q&A.

When: Saturday, April 29 at 10:15 a.m.
Where: CrossFit Santa Cruz
How: Sign up in advance on Pike13 (preferred) or just show up

Workout

4 rounds for time of:
90 double-unders
15 deadlifts (225/155 lb)
21 lateral burpees over-the-bar

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Upcoming Events

Don’t forget to save the date for our April events!

Nutrition 102 (Strategies & Tactics) with Coach Leah
Saturday, April 29 at 10:15 a.m.

Monthly Meet-up at the Santa Cruz Roller Palladium
Sunday, April 30 from 2:30 p.m. - 4:00 p.m.