Workout

Every 5 minutes on the minute for 5 rounds of:

500m row
15 knees-to-elbows

Each round is for time

Rest day or make-up day

__________

Save the Date: June’s Monthly Meet-up

What: Casual hang out with our gym family

When: Friday, June 16 at 5:30 p.m.

Where: Humble Sea, 820 Swift Street

More Details: Come grab a drink or just hang out! They have cider and kombucha for those who do not drink beer. Everyone, including kids, is welcome!

Workout

For time:
800m run
70 air squats
60 sit-ups
50 box jumps (24/20 in)
40 kettlebell swings (53/35 lb)
30 wall balls (20/14 lb)
20 chest-to-bar pull-ups
10 cal air bike

Workout

4 rounds for time of:
50 double-unders
30 dumbbell snatches (50/35 lb)

Workout

For load:

Front squat
15-10-5-5-10-15

Rest day or make-up day

__________

Interested in Joining the CFSC Crew for Wharf to Wharf?

What: 6-mile fun run

When: Sunday, July 23

Where: Santa Cruz Wharf to the Capitola Wharf

How: First, get signed up online (make sure you join the CrossFit Santa Cruz team)! Then, add your name to the sign-up sheet at the gym so we can coordinate a meet-up prior to the start. Don’t worry, you can run/jog/walk your own race!

Questions: Reach out to Coach Leah via email or text

Workout

As many rounds as possible in 12 minutes of:
12 push-ups
6 deadlifts (225/155 lb)
3 wall walks

Workout

3 rounds for time of:
400m run
15 dumbbell front squats (50/35 lb)
9 bar muscle-ups

Workout

For load:

Bench press
5-5-5-5-5

Rest day or make-up day

__________

There’s a saying in CrossFit: More isn’t better; better is better. Read Ask a Coach: Does More Workout Volume Mean More Fitness? from CrossFit.com.