Workout

3 rounds of:

As many rounds as possible in 5 minutes of:
5 D-ball front squats (100/70 lb)
30-second D-ball bear hug hold
10 toes-to-bar

Rest 5:00

Rest day or make-up day

Workout

21-15-9 reps, for time of:
Hang power cleans (115/75 lb)
Burpees (3 in target)

Workout

5 rounds, not for time of:
Accumulate 30 seconds in a L-sit hold
Accumulate 1 minute in a handstand hold
500-m row

Workout

For load:

Deadlift 5-5-3-3-1-1-1

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Welcome to Our Newest CrossFit Santa Cruz Addition!

Congratulations to Eli and his wife, Alicia, on the birth of their son, Ari, on August 28, 2023. If you’d like to support their family, you can sign up for their Meal Train here.

We can’t wait to meet him!

Rest day or make-up day

Workout

7 rounds, 1 minute each, of:

3 thrusters (185/125 lb)
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips

Rest 2 minutes between rounds.

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Recipe of the Month: (The Best) Tangy Grilled Hot Wings

If you're not ready for summer to end, invite your friends over for a BBQ and make these savory and slightly spicy Tangy Grilled Hot Wings, which just might become everyone's favorite snack. Eat alone or dip in ranch, if that's your thing. Enjoy!

Workout

15 minutes to build to a heavy single power snatch

Then,

Power snatch 2-2-2-2-2 at 80% 

Workout

On a 25-minute clock:
Run 1.5 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups 

Rest day or make-up day

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This Saturday: Introduction to CrossFit

Who: Anyone interested in giving CrossFit Santa Cruz a try!
What: A 90-minute introductory session for participants of any level
When: Saturday, September 30 from 10:30 a.m. to noon
How: Email info@crossfitsantacruz.com for more information or to get signed up