Workout

“Linda”

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

Set up three bars and storm through for time.

Photo Submission & Raffle‍ ‍

Make our day with your best gym and CrossFit-related photos!

Photos published on our blog will enter the photographer in a monthly t-shirt raffle.

Submit photos by texting Laurie at (831)239-3713.

Rest day or make-up day

Photo Submission & Raffle‍ ‍

Make our day with your best gym and CrossFit-related photos!

Photos published on our blog will enter the photographer in a monthly t-shirt raffle.

Submit photos by texting Laurie at (831)239-3713.

Workout

Open workout 14.2/15.2

On a continuously running clock, complete as many reps as possible:
0:00-3:00 - 2 rounds of:
10 Overhead Squats, 95/65 lbs
10 Chest-to-bar Pull-ups
-- then --
3:00-6:00 - 2 rounds of:
12 Overhead Squats, 95/65 lbs
12 Chest-to-bar Pull-ups
-- then --
6:00-9:00 - 2 rounds of:
14 Overhead Squats, 95/65 lbs
14 Chest-to-bar Pull-ups
...
Continue adding 3 mins to complete 2 rounds, adding 2 reps to each movement every 2 rounds, until you fail to complete 2 rounds within 3 mins.

Workout

5 rounds for time of:
20 Bike Erg Calories
20 Single Arm Overhead Lunges, pick load

Workout

Open workout 12.3

Complete as many rounds as possible in 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes-to-bars

Rest day or make-up day

Workout

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Workout

10 rounds for quality of:
3 Tempo Pull-ups
10/7 Air Bike Calories

Schedule Update

Open gym is offered at 9am & 10am on Sundays