navagate-top02

rotator

"I am stoked to have been able to attend this. It was the greatest affirmation of what has been cultivated in my own heart and mind, and what I have been trying to cultivate in the hearts and minds of my clients. CrossFit can and has changed fitness and the perspective of what is humanly possible, but I believe that the changes that matter are the ones we can’t see, and it made me so excited to see this message put out there so effectively. The seminar was great. The presentation so genuine. Greg, I see you just have so much love for the people around you, and that is what inspires me most of all! I am honored to know you. Thank you for leading by example."

— Kallista Pappas CrossFit Games Competitor

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

17 November 2017

FRIDAY 171117

CrossFit Hero Workout Friday!

“Hansen”

Complete Four Rounds for Time:

Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)
Burpee, 30 Repetitions
Toes to Bar, 30 Repetitions

Note: Todays Hero Workout is a dedicated to Marine Staff Sgt. Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. There will be a 45 minute time cap on the workout. Modifications include GHD situ-up or floor sit-up for in place of the Toes to Bar.

Marine Staff Sgt. Daniel Hansen

_______________

Friday Special Programs

8:00 AM – 9:00 AM (Strength and Power Lifting at HQ)

Strength:

Deadlift, 5 x 5 at 75% 1RM
Strict Press, 3 x 5 at 75% 1RM
GHD Sit-up, 3 x 15

_______________

16 November 2017

THURSDAY 171116

Every 2:00 for 20:00 (10 Rounds)

Deadlift, 3 Repetitions
Hang Squat Clean, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Note: Today’s session is meant to provide athletes a contrast from this weeks focus on bodyweight skills. Focus on strength, and the explosiveness and power of the Squat Clean and Shoulder to Overhead. How many athletes can achieve bodyweight on todays session for 3 or more of their rounds? Athletes can either build over the 10 sets or maintain a workout set throughout. Compare todays lifts to October 31, 2017.

Cam – The “Eye of the Tiger!”

_______________

Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class – (5:16 PM – 6:00 PM – 6 x 2:00 Rounds Tonight!)

Satvana – Please note Yoga is cancelled tonight.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

______________

15 November 2017

WEDNESDAY 171115

“Coffland”

Hang from a Pull-up Bar for 6:00.

Each time you drop from the bar, perform:
800 Meter Run (Floral Loop or Row 1K)
30 Push-ups

Note: Today’s workout comes from the CrossFit.com main site on November 13, 2017. Scaling options include hanging for 4:00 instead of 6:00. There will be a 45 minute time cap on the workout.

Congratulations Aaron!

_______________

Congratulations and “Hooyah!” to Aaron on being selected for Watsonville Police Department’s SWAT Team and graduating from the grueling California POST Certified SWAT School!

______________

Good Luck and Hard Strikes to our Krav Maga Yellow Belt Testers Tonight! The test is 5:15 PM – TBD. 

______________

Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt Test (5:15 PM – TBD PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

_______________

Krav Maga Make-up and Retest Update

Yellow and Orange Belt Consolidated Makeup Test: Saturday, December 9, 10AM – TBD

_______________

14 November 2017

TUESDAY 171114

Thruster, 5,3,1,1,1 Repetitions (Use a Rack – Go Heavy!)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: For the Thruster, athletes will use the rack, and work to establish a new 1 Repetition Max effort. A great goal is a bodyweight Thruster. For “Good Golly” compare todays total rounds and repetitions to September 5, 2017. How many athletes have a bodyweight Thruster and 8 or more rounds of the AMRAP?

Alejandro “Alex” Cantu

_______________

It is with great sadness I notify our gym that Alejandro “Alex” Cantu passed away on Sunday, November 5, 2017. Alex trained at our gym for two years in preperation for his dream of becoming a Soldier in the United States Army. Alex served honorably and with distinction, completing US Army Airborne School and Basic Combat Training at Fort Benning, GA., and Ft. Sill, OK., where his physical fitness scores were at the top of his Platoon. Alex was initially stationed in a barracks at Ft. Sill adjacent to where I completed my basic combat training. Alex would frequently write to our gym during his basic and advanced training. At our gym, Alex was loved for his strong sense of patriotism, honor, and burning desire to serve and protect our Country.

This tragedy was brought to my attention on Friday evening just moments after completing the Hero Workout “Murph”. One hour earlier, following a brief of the workout, I shared with many of you the horrific number of our Nations Veterans who take their life every day, and we prayed for Veterans suffering from the effects of PTSD. Sadly, none of us could foresee how this statistic would ultimately effect our gym. My heart aches for Alex, and for those of you who knew him, and trained alongside him at our gym. Please continue to keep Alex, his family, and our Nations Veterans in your prayers. ~ Coach 

_______________

Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

_______________

13 NOVEMBER 2017

MONDAY 171113

Station Rotation Warm-up (LIGHT) at Krav Maga,

Rest as needed then,

Complete Three Rounds:

On a 3:00 Running Clock,
Run 400 Meters
21 Kettlebell Swings (53lb. / 35lb.)
Toes to Bar (Or Sit-up) As Many Repetitions As Possible (Score)

Rest up to 3:00 between rounds.

Note: How many people can average 12 or more Toes to Bar on todays workout? In order to maximize your time at the Toes to Bar station (your score) you need to run fast – ideally 1:45 to 1:50 split times on the 400.

Team “Murph”

_______________

Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

_______________

11 November 2017

SATURDAY & SUNDAY 111711

Please join us today from 10:00 AM to 11:00 AM for a very special workout and fundraiser for Integrated Recovery Foundation, our nations only recovery center dedicated to supporting female victims of Military Sexual Trauma. Follow the CLICK HERE to learn more. We encourage all our athletes to make a $10.00 donation to this important mission.

Help Save a Soldiers Life!

_______________

Saturday Special Events

9:00 AM – 11:00 AM – Free Coffee for Veterans at Coffeetopia with Coach!

10:00 AM – 11:00 AM – Free Community Workout and Operation 22 Fundraiser!

_______________

10 November 2017

FRIDAY 171110

CrossFit Hero Workout Friday!

Please note our gym is ONLY OPEN today for the 4PM Workout. All levels are welcome to participate! Todays workout will be …

MURPH

For Time,

Run 1 Mile (Big Loop)
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile (Big Loop)

Note: There will be several ways to navigate this workout, including the preferred method of 20 x Rounds of “Cindy” (5 Pull-up, 10 Push-up, 15 Squat.) We will be utilizing both our HQ and Krav Maga locations. “Boots and Utes” are encouraged for all Veterans and LEO/FIRE.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”.

_______________

Military Sexual Trauma Fundraiser Workout

The Operation 22 Fundraiser is Saturday, November 11 at 10AM. This fundraiser supports Integrated Recovery Foundation, the nations ONLY TREATMENT center for female Veterans who experienced Military Sexual Trauma. We are encouraging our Athletes to make a one-time $10.00 donation to reach our goal of a $1,000.00 to IRF. DONATE HERE!

_____________

Krav Maga Test Dates Update

Yellow Belt Test – November 15, 2017, 5:15PM – TBD

Yellow Belt Make-up Test – Saturday, November 18, 2017, 10AM – TBD

Orange Belt Test – December 6, 2017, 6:30 PM – TBD

Orange Belt Make-up Test – Saturday, December 9, 2017, 10AM – TBD

_______________

Friday Holiday Schedule

4:00 PM – Until Complete! CrossFit Hero Workout “Murph”

All other classes are cancelled in observance of Veterans Day.

_______________

09 November 2017

THURSDAY 171109

“Tom at Sea”

Row 100 Meters
Rest as needed then,
Row 200 Meters
Rest as needed then,
Row 300 Meters
Rest as needed then,
Row 400 Meters
Rest as needed then,
Row 500 Meters

Note: Today is a single modality combination of speed (100 & 200) followed by stamina and endurance (300 – 500). How many men can maintain a 1:45 x 100 Meter Split Time and women a 1:55 x 100 Split Time for ALL of the intervals? Remember that tomorrow (Friday) is MURPH! Be sure to hydrate and eat healthy today, and take care of your hands!

Krav Maga Stick Defense Workshop

_______________

The Operation 22 Fundraiser is Saturday, November 11 at 10AM. This fundraiser supports Integrated Recovery Foundation, the nations ONLY TREATMENT center for female Veterans who experienced Military Sexual Trauma. We are encouraging our Athletes to make a one-time $10.00 donation to reach our goal of a $1,000.00 to IRF. DONATE HERE!

_______________

Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 – 6PM – 6 x 2:00 Rounds at Krav Maga)

Satvana – (6:00 PM – 7:00 PM)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

______________

08 November 2017

WEDNESDAY 171108

Station Rotation Warm-up and “Light” at Krav Maga:

Rest as needed then,

On 1:00 Second Running Clock,

Powerclean, 5 Repetitions
Front Squat, 10 Repetitions
Shoulder to Overhead, As Many Repetitions As Possible (Score)

Note: Weight Scale for today will be Men: A = 95lb. / B = 115lb. / C = 135lb. Women: A = 55lb. / B = 75lb. / C = 85lb.) Rest up to 2:00 between rounds and complete 5 rounds.

______________

Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

_______________

07 November 2017

TUESDAY 171107

Five Rounds for Time:

Deadlift, 15  Repetitions (185lb. / 115lb.)
Run 100 Meters (to Krav Maga)
Toes to Bar, 15 Repetitions

Note: In the words of CrossFit Founder “Coach” Glassman, “Couplets and Triplets are what make CrossFit, CrossFit!” Keep an eye on your first round “Split Time” and try to stay within 20 seconds on the remaining rounds.

Thank a Veteran!

_______________

The “Thank a Veteran” donation bin is located at HQ. Any questions please check with Clark, Coach or Britain!

_______________

Veterans Day Holiday Schedule

The ONLY CLASS on Friday, November 10, will be the 4PM workout, and the workout will be …. MURPH! On Saturday, November 11, we will be hosting the Military Sexual Trauma Fundraiser Workout at 10AM. All other classes on Saturday will be cancelled. 

_______________

Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

_______________

Old Site

Archives

Visit our Other Sites

logo-crossfit