Workout

Complete as many rounds as possible in 16 mins of:
Farmer Carry, 2/1.5 pood, 200 m
100 Walking Lunges

Schedule Note
It’s Bring a Friend Week!

Workout

“Tabata This!”
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

Schedule Note
Bring a Friend week begins Monday, September 7th!
Classes at 8:30am and 10am only

Rest day or make-up day

Schedule Note
Bring a Friend week begins Monday, September 7th!
Classes at 8:30am and 10am only

Workout

“It’s a Half-Hyrox”
For time:
Run, 1 km
Burpee Broad Jump, 80 m
Run, 1 km
Row, 1000 m
Run, 1 km
Farmers Carry, 70/53 lbs, 200 m
Run, 1 km
100 Wall Balls, 20/14 lbs

Schedule Note
Bring a Friend week begins Monday, September 7th!
Classes at 8:30am and 10am only

Workout

5 rounds for quality of:
10 Deadlifts, pick load
15 Toes-to-bars
Rest

Schedule Note
Bring a Friend week begins Monday, September 7th!
Classes at 8:30am and 10am only

Rest day or make-up day

Labor Day Schedule-
Monday, September 7th is day one of Bring a Friend week!
Classes at 8:30 and 10am only

Workout

3 rounds for max reps of:
at 0:00 max rep Strict Pull-ups
at 4:00 30/24 Air Bike Calories for time
at 8:00 max rep Ring Dips

Labor Day Schedule-
Monday, September 7th is day one of Bring a Friend week!
Classes at 8:30 and 10am only

Workout

With a continuously running clock perform:
1 Dumbbell Thruster, 35/25 lbs in the first 1 min
2 Dumbbell Thrusters, 35/25 lbs in the second 1 min
3 Dumbbell Thrusters, 35/25 lbs in the third 1 min
...
Continuing this for as long as you are able.

Workout

Power clean
3-3-3-3-3-3-3

Gymnastics Classes Spaces Available!
Beginning Girls, Grades 1&2, Tuesdays 4:15-5:05pm
Beginning Boys, Grades K-2, Wednesdays 4:15-5:05pm

Email Laurie@crossfitsantacruz.com for more info or to sign up

Rest day or make-up day

Gymnastics Classes Spaces Available!
Beginning Girls, Grades 1&2, Tuesdays 4:15-5:05pm
Beginning Boys, Grades K-2, Wednesdays 4:15-5:05pm

Email Laurie@crossfitsantacruz.com for more info or to sign up