Mark and Coach D
Day in and day out, all of you, the members of CrossFit Santa Cruz, come into the gym and put your energy into being better than you were yesterday. You allow the coaching staff to assist in that journey, and we thank you for that. We are family. We grow together, we struggle together, and we become better athletes, parents, friends and lovers together. Thank you for being part of our lives and allowing us to be part of yours.
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Workout
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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