10 Rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

Chris Spealler 8:14, Kristan Clever 11:04, Ben Bergeron 11:26, Chris Gosler 14:44, Elyse Umeda 14:50, Rebecca Voigt 18:35, Stacey Kroon 19:40, Trisha Hitchcock 25:37, Miranda Oldroyd 32:27, … Read the rest

Clean 3-3-3-3-3-3-3

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The standard for today will be to rest no more than 10 seconds between repetitions.  Your hands can come off the bar, but get back on it quickly!  Check out Rob Orlando at the … Read the rest

Although we’re ahead of schedule, there are still last minute things we have to do to make the transition complete so we’ve decided to cancel all classes for today!  We’re very sorry for the inconvenience.  But we’re also overwhelmed with gratitude for those of you who … Read the rest

5 Rounds for time of:

200 meter sprint

10 Inverted Burpees

20 PVC Squat Snatch

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I’ve got good news and bad news…lets start with the bad news.  Moving Day has been officially cancelled … Read the rest

The gym is CLOSED tomorrow, Sunday, June 26th.  Feel free to come to the new gym to help or check it out.

The evening classes for Monday, June 27th, will consist of ‘Moving Day‘, where we will be … Read the rest

Ten rounds for time of:

3 Weighted Pull ups, 45 lbs

5 Strict Pull ups

7 Kipping Pull ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep … Read the rest

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

Chris Spealler 9:33,  Laurie Galassi 10:03 (20″ box, 1pood KB)

Watch CrossFit Santa Cruz do this WOD (and check out their homemade … Read the rest