Workout
Age-Group Semifinals Test 4
For time:
20 burpee box jump-overs (20" all)
Then,
2 rounds of:
20 kettlebell step-ups (70/53 lb)
2 rope climbs
2 rounds of:
20 kettlebell goblet squats
2 legless rope climbs
Then,
20 burpee box jump-overs
15 minute time cap
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Recipe of the Month
Give this warm lentil salad with feta and almonds a spin this month. Perfect as a side on some of those gray May days.
Rest day or make-up day
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April’s Monthly Meet-up Reminder
Join us for our April Casual Monthly Meet-up at the Santa Cruz Roller Palladium for some rollerskating (or spectating) fun!
When: Sunday, April 30 from 2:30 p.m. - 4:00 p.m.
Where: Santa Cruz Roller Palladium, 1606 Seabright Ave, Santa Cruz, CA 95062
Cost: $8 for skate rentals
Workout
Age-Group Semifinals Test 1A
For time:
1,000m row
100 double unders
20 shuttle runs
750m row
75 double unders
15 shuttle runs
500m row
50 double unders
10 shuttle runs
250m row
25 double unders
5 shuttle runs
25 minute time cap
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This Weekend’s Event Summary
Nutrition 102 (Strategies & Tactics) with Coach Leah
Saturday, April 29 at 10:15 a.m.
Monthly Meet-up at the Santa Cruz Roller Palladium
Sunday, April 30 from 2:30 p.m. - 4:00 p.m.
Workout
Age-Group Semifinals Test 3A and 3B
Test 3A
5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts (185/135)
5 cleans
3 shoulder-to-overheads
Score is total reps
Test 3B
After the final 1 minute of rest in 3A, athletes have 5 minutes to establish a max freestanding handstand hold in a 4 ft x 4 ft box.
Score is total time
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Nutrition Strategies and Tactics
Join Coach Leah for Nutrition 102, where she’ll cover basic principles of nutrition, as well as various strategies and tactics. There will also be time for Q&A.
When: Saturday, April 29 at 10:15 a.m.
Where: CrossFit Santa Cruz
How: Sign up in advance on Pike13 (preferred) or just show up
Workout
Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
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Monthly Meet Up this Sunday
Join us for our April Casual Monthly Meet-up at the Santa Cruz Roller Palladium for some rollerskating (or spectating) fun!
When: Sunday, April 30 from 2:30 p.m. - 4:00 p.m.
Where: Santa Cruz Roller Palladium, 1606 Seabright Ave, Santa Cruz, CA 95062
Cost: $8 for skate rentals
Rest day or make-up day
__________
This Weekend’s Events
Nutrition 102 (Strategies & Tactics) with Coach Leah
Saturday, April 29 at 10:15 a.m.
Monthly Meet-up at the Santa Cruz Roller Palladium
Sunday, April 30 from 2:30 p.m. - 4:00 p.m.
Workout
For load:
Hang squat snatch
3-3-3-3-3
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Coming Up this Weekend
Join Coach Leah for Nutrition 102, where she’ll cover basic principles of nutrition, as well as various strategies and tactics. There will also be time for Q&A.
When: Saturday, April 29 at 10:15 a.m.
Where: CrossFit Santa Cruz
How: Sign up in advance on Pike13 (preferred) or just show up
Workout
4 rounds for time of:
90 double-unders
15 deadlifts (225/155 lb)
21 lateral burpees over-the-bar
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Upcoming Events
Don’t forget to save the date for our April events!
Nutrition 102 (Strategies & Tactics) with Coach Leah
Saturday, April 29 at 10:15 a.m.
Monthly Meet-up at the Santa Cruz Roller Palladium
Sunday, April 30 from 2:30 p.m. - 4:00 p.m.
