Cobra and B-Boy practicing their technique under the expert eye of Brian Mackenzie of CrossFit Newport Neach/Genetic Potential. Brian has spent years studying the human body and how it’s supposed to move and is able to communicate corrections in a manner that is easy to understand.
Workout: practice a technique
Mindi,Matt,John and Pete off and running during Fridays WOD.
There will be no classes at the gym this weekend, however we will have an 0800 workout Sunday morning at Skypark in Scotts Valley.
Workout: timed 400’s only
timed 400 meter run, 75 GHD situps - 75 back extensions
timed 400 meter run, 50 GHD situps - 50 back extensions
timed 400 meter run, 25 GHD situps - 25 back extensions
timed 400 meter run
Rest as needed before starting your next 400
Last week Nicole selflessly volunteered her time to help evacuate horses and other animals at the Summit fire. Many people talk about doing something, not Nicole, she’s determined to do something. It’s that same strength of character that brings her in early mornings and weekends to attack her workouts and drive herself to improve. We applaud your efforts not only in the gym but outside our doors. You make us all proud.
** Also, just a reminder that there will be no classes this weekend due to the “Running and Endurance Training Certification” please visit our good friends at CFSCC and CFSC
Workout: “Lynne”
5 rounds of - max BW bench press and max pullups
Rest no more than :30 going from the bench to the pullups bar, take a good rest before getting back on the bench.
Sam is so low pro, sometimes you almost forget he’s there. He doesn’t draw a lot of attention to himself, he just focuses on the workout at hand and gives it his all every time. He even runs quiet, about the only time you hear him is when he says “hello” and “done”.
Workout: For Time
20 back squats, run 400
15 back squats, run 400
10 back squats, run 400
5 back squats, run 400
(M, 225#: W, 150#)
Workout: For Time
“Grace”
30 - clean and jerks ( men use 135#, women use 95#)
Thanks to all who came out today to participate in the Trevor Win’E Memorial Challenge. It was great to have all the CrossFit Facilities in Santa Cruz get together for this great cause.
Just a reminder, no classes on Monday as we will be participating in the 2nd annual Trevor Win’E Memorial Day Challenge. We will fire up the grill after the last team has finished so hang around for some fun times.
Whether you take your rowers outdoors or leave them inside they are always fun… except when
Workout: for time
5000 meter row or run
We joke alot with the firefighters, we have the privilege of working with on a daily basis. Maybe sometime we lose sight of the dangers they face because of our relationship with them. Right now, many of them and their team members are working their tails off in the Santa Cruz mountains. Please extend your thoughts and prayers to the firefighters, LEO and Military who are out there right now putting their lives on the line for others. As well as those who have lost their homes or are in danger of losing their property. We may not say it everyday but, Thank You for doing what you do, we love you all…. see you soon.
Workout: For time
21-15-9 of
OHS and pullups
Troy and Jason demonstrating what full extension looks like at the bottom of the kipping pullup.
Workout: For Time
Everyone must learn how to subtract their own #’s. the point is to get to zero. 18 rounds this will take at least 36 min
1:00 and at least 1 min rest
knock out as many repetitions on each exercise in 1 min. and subtract it from the total until you cancel it out. Once some thing is canceled out move right a way to another exercise that is not done. Everyone can start on any exercise they choose but only get a total of 18 working minutes to finish all repetitions.
Subtraction
1000 meter row, 500 single jump rope, 100 squats, 100 sit-ups, 50 med ball cleans, 5 rope climbs
