Heroes

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"CrossFitis launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can."
-Fort Hood Sentinel

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Workout:

Lumberjack 20 Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Scrooge

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Don't be that guy

Tis the season to socialize. This year, thanks again to Pat R, we will be having our Holiday Party at NextSpace. (Downtown Santa Cruz) This year will be a potluck, so bring your favorite holiday food, or beverage. 

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HOLIDAY PARTY
Saturday December 12th 8pm-11pm @ NextSpace
101 Cooper Street
Downtown Santa Cruz
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Workout:

Complete as many rounds as possible in 15 minutes of:
3 Heavy Thrusters
4 Big Box Jumps
5 Chest to Bar Pull-ups

Winter Changes

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Stephen and Diana tackling Linda

Kyle and Olivia decided that working out with a community of great people was so much better than working out at home that they donated their old squat rack, weight tree, bench, and metal plates to all of us. Your contribution to the community is great, and thanks for the stuff too. 

Announcement:

For the winter months (until daylight savings) we will no longer be offering a 7pm class. Please look at the schedule as there are some other updates.

Workout: "Fight Gone Bad"

Three rounds of 1:00 at each station for reps:

Wall-ball, 20 pound ball, 10 ft target

Sumo deadlift high-pull, 75 pounds

Box Jump, 20" box

Push-press, 75 pounds

Row

the clock runs for 5:00 strait rest 1:00 between rounds

Not Yoga

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Dietrich in a better squat.

Recently we have seen people taking the Improvement Pool competition to heart.  People are spending time working on their weaknesses, we are starting to see the progress. In the photo above you can see Dietrich in, for him, a good front squat position. He as been working his range of motion since the beginning, but since the onset of the Pool, his range of motion has increased noticeably.

What changed?  Yoga. That' rights. Yoga.

Dietrich and Hannah have been going to Yoga 3-4 days a week. Along with his nearly perfect 3 on 1 off CrossFit schedule, Dietrich has added some extra homework and it has paid off.

What have you done to Improve?

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Workout:

Rest Day

Share

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Tabata Circle

Shared suffering. There is nothing like it. There is something so special about suffering through a tough workout, finishing sweaty and in pain, then looking at your friend and seeing them in the same situation.

What is your favorite group suffering? Tabata Squat? Fight Gone Bad? Fran?

Workout: "Josh"

For time:
21 Overhead Squats
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups 

Men - 95 lbs
Women - 65 lbs

Friends and Family

 

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Lucas and Gilly

Thanks goes to our growing community, our athletes that come in day after day, for your continued support.  Thanks to you, Coach D and I have the greatest possible jobs.  

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Workout:

Turkey Day Suprise

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Thanksgiving Schedule

Wednesday Nov 25th last class of the day at 3:00pm

Thursday Nov 26th "Earn your turkey" 10:00 am friends and family welcome

Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome

Sat Nov 28th 10:00 as usual

Sunday Nov 29th 10:00 as usual