Workout

3 rounds for time of:
400m run
15 dumbbell front squats (50/35 lb)
9 bar muscle-ups

Workout

For load:

Bench press
5-5-5-5-5

Rest day or make-up day

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There’s a saying in CrossFit: More isn’t better; better is better. Read Ask a Coach: Does More Workout Volume Mean More Fitness? from CrossFit.com.

Workout

For total load:

Power clean
15-10-5-5-10-15

Workout

4 rounds for total reps of:
1:00 calorie row
1:00 double-unders
1:00 kettlebell swings (53/35 lb)
1:00 sit-ups
1:00 rest

Workout

“Murph”

For time:
1 mile run

Then,
100 pull-ups
200 push-ups
300 air

Then,
1 mile run

If you have a weight vest, wear it.

♂ 20 lb weight vest
♀ 14 lb weight vest

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Memorial Day Schedule

On Monday, May 29, there will be two classes: 8:00 a.m. and 10:00 a.m. Please sign up in advance on Pike13.

Rest day or make-up day

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This Weekend’s Gym Announcements

May’s Monthly Meet-up

Sunday, May 28 is our casual monthly meet-up. Check out yesterday’s post for details.

Memorial Day

On Monday, May 29 we will have classes at 8:00 a.m. and 10:00 a.m. only. Please sign up in advance on Pike13.

Workout

5 rounds, each for time of:
7 deadlifts (275/185 lb)
50 ft sled push (heavy, pick load)

Rest as needed between efforts

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Join Us for Our Casual Monthly Meet-up

• What: Picnic at the Upper East Field at UCSC

• When: Sunday, May 28 at 5:00 p.m.

• Where: Upper East Field at UCSC - Check your May Newsletter for a screenshot.

• Parking: Park in the East Remote lot (there's always plenty of parking). Parking is free on the weekends.

• More info: Bring a blanket or chair to sit on, dinner, a drink if you want one, and plenty of layers. The field is huge so bring field activities if you'd like! 

Workout

With a partner, as many rounds as possible in 15 minutes of:
3 muscle-ups
5 thrusters (95/65 lb)

*Complete in an "I go, you go" fashion with a partner OR work/rest 1:1.

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Memorial Day Schedule

Reminder that we will have two classes on Monday, May 29: 8:00 a.m. and 10:00 a.m. Please sign up in advance on Pike13!

Workout

Semifinals Individual Events #4 & 5

In 6 minutes:
Run 800m
Find a max snatch in remaining time

Rest 2 mins

In 6 minutes:
8 snatches*
Run 800m

*Choose a load you can get at least 5 snatches unbroken. Rx’d is 185/125 lb.

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Memorial Day Schedule

On Monday, May 29, there will be two classes: 8:00 a.m. and 10:00 a.m. Please sign up in advance on Pike13.