Workout

15-10-5 reps for time of:
Bench press (body weight)
Air bike calories

Rest day or make-up day

Workout

In 12 minutes, establish a max height box jump

Then,

As many rounds as possible in 12 minutes of:

5 box jumps (75% of max)
50m double kettlebell farmers carry (70/53 lb)

Workout

For time with a partner:

60/40 calorie row

Then,

20 rounds of:
3 power snatches (135/95 lb)
3 bar-facing burpees

Share calories on rower any way. “I go; you go” for 20 rounds (10 rounds each).

__________

2024 Open Registration is Here!

What’s the Open you ask?

Technically, it’s a three-week worldwide online competition, but really it’s a celebration of all the best things about CrossFit: community, health and fitness. It’s a chance to throw down a little harder than usual alongside your classmates. It’s a chance to surprise yourself with what you are able to accomplish! Read more about it here. There are levels appropriate for EVERYONE!

How do you do it? It’s easy!

1. Register (it costs $20) here.

2. Select CrossFit Santa Cruz as your team.

3. If you’d like to be a mentor or have a mentor guide you through, let us know here!

Workout

5 rounds starting every 4:00 on the minute of:
50 ft dumbbell front rack walking lunges (50/35 lb)
18 GHD sit-ups

Rest the remainder of the interval. Score is total working time.

Rest day or make-up day

__________

The 2024 CrossFit Open Registration is Live!

Join your CrossFit Santa Cruz crew in the 2024 Open! Registration is live, and the worldwide competition starts on February 29.

Not sure what the Open is? Learn more about it here or ask your coach!

Interested in being a mentor or mentee this year? Sign up here!

Workout

Tabata d-ball bear hug squat (80/60 lb)
Rest 1:00
Tabata bear crawl (25 ft increments)
Rest 1:00
Tabata double dumbbell deadlifts (50/35 lb)
Rest 1:00
Tabata bike calories
Rest 1:00
Tabata ring dips

A tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is total reps.

__________

The 2024 CrossFit Open is Approaching

Join your CrossFit Santa Cruz crew in the 2024 Open! Registration is live, and the worldwide competition starts on February 29.

Not sure what the Open is? Learn more about it here or ask your coach!

Interested in being a mentor or mentee this year? Sign up here!

Workout

For load:

Front squat
10-8-6-4-2

__________

Get Registered for The 2024 CrossFit Open!

Join your CrossFit Santa Cruz crew in the 2024 Open! Registration is live on Tuesday, January 9, and the worldwide competition starts on February 29.

Not sure what the Open is? Learn more about it here or ask your coach!

Interested in being a mentor or mentee this year? Sign up here!

Workout

5 rounds for time of:
400m run
15 toes-to-bar
15 shoulder-to-overhead (95/65 lb)

__________

Get Excited for The 2024 CrossFit Open!

Join your CrossFit Santa Cruz crew in the 2024 Open! Registration goes live on Tuesday, January 9, and the worldwide competition starts on February 29.

Not sure what the Open is? Learn more about it here or ask your coach!

Interested in being a mentor or mentee this year? Sign up here!

Rest day or make-up day