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"In a single day, Greg Amundson's CrossFit Goal Setting Course will teach you to achieve. I took this course once, and I'd take it again, even if he didn't change a single word. It's that good."

— Jon Gilson

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19 October 2017

THURSDAY 171019

For time:
Power Clean, 15 Repetitions (at HQ)
Run 100 Meters (to Krav Maga)
30 Toes to bar
15 Burpees
Run 100 Meters (to HQ)
Front Squat, 15 Repetitions
Run 100 Meters
20 Toes to Bar
10 Burpees
Run 100 Meters
Shoulder to Overhead, 15 Repetitions
Run 100 Meters
10 Toes to Bar
5 Burpees
Run 100 Meters
Done!

Note: Men’s RX weight is 135lb. and women’s 95lb. This is a great training session. Keep in mind tomorrow (Friday) is a hero workout …. and it’s gonna’ be a good one!

Adrian is a Champion!

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Thursday Special Programs

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

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

Satvana – Please note Yoga is cancelled tonight.

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

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18 October 2017

WEDNESDAY 171018

Station Rotation at Krav Maga:

Forty Five Seconds “On” followed by Fifteen Seconds “Off” (One Round)

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Under)
Battle Ropes
GHD Sit-up

Rest as needed then at HQ,

Tempo Deadlift, 5,5,5,5,5 Repetitions (5 second descent)

Between sets of Deadlift perform 1 Rope Climb (Most Challenging Technique Available)

Rest as needed then,

Buy Out with 3:00 AMRAP of Double Unders

Note: Todays “midweek push” is intended to develop strength and reinforce the proper mechanics of the Deadlift. Advanced Athletes are encouraged to utilize the seated L-Sit climb with a tempo descent.

Save The Date ~ Save A Life!

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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)

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17 October 2017

TUESDAY 171017

For Time,

One-Arm Dumbbell or Kettlebell Snatch, 40 Repetitions (20 Each Arm)
Run 100 Meters (to Krav Maga)
Kipping Pull-up, 20 Repetitions
Run 100 Meters (to HQ)
One-Army Snatch, 30 Repetitions (15 Each Arm)
Run 100 Meters
Strict Pull-up, 15 Repetitions
Run 100 Meters
One-Arm Snatch, 20 Repetitions (10 Each Arm)
Run 100 Meters
L-Sit Pull-up, 10 Repetitions
Run 100 Meters
Done!

Note: This is one awesome workout! Athletes can choose to use either Dumbbell or Kettlebell. Weight is 25lb. to 53lb. One head of Dumbbell or bottom of Kettlebell must touch the ground in bottom position. Athletes can partition repetitions between arms as needed. For the L-Sit Pull-up to be “Rx” the bottom of the heels must remain above the hip each repetition.

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

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)

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16 October 2017

MONDAY 171016

Station Rotation at Krav Maga:

Forty Five Seconds “On” followed by Fifteen Seconds “Off” (One Round)

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Under)
Battle Ropes
GHD Sit-up

Rest as needed then at HQ,

SEALFIT Strength Mash-up

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017, May 3, 2017, June 14, 2017, or August 24, 2017, and try to add 5lb. to each set today.

Our 4th Place Winning Team!

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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)

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14 October 2017

SATURDAY & SUNDAY 171014

Please note our gym is closed today in support of the Santa Cruz County CrossFit Affiliate Cup! There will be a special Krav Maga review session from 12:30PM until 2PM for all Krav Maga Santa Cruz athletes who want additional practice of techniques before the Mid-Term Test on October 25, 2017.

Got 600 Meters?

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In the early days of CrossFit, there were two famous (and feared) running routes called the “Big Loop” and “Little Loop”. The “Little Loop” was approximately 600 meters, and was one of the most feared events that Athletes could expect from Coach Glassman. Whats the big deal with 600 meters? Watch this video and find out! (Be sure to watch the entire video!)

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13 October 2017

FRIDAY 171013

CrossFit Hero Workout Friday!

“Rankel”

As Many Rounds As Possible in 20:00 of,

Deadlift, 6 Repetitions (225lb. / 155lb.)
Run 100 Meters
7 GI Janes
10 Kettlebell Swings
Run 100 Meters

Note: Note: U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym (1PM – 4PM at HQ and Krav Maga)

Gymnastics Class is Cancelled Tonight.

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12 October 2017

THURSDSAY 171012

Every 5:00 for 20:00 (4 Rounds)

Thruster, 5 Repetitions (135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
Chest to Bar Pull-ups, 15 Repetitions
Run 100 Meters (to HQ)

Note: Todays session has a “variable rest” built into the equation. Athletes who finish the required repetitions within the 5:00 timeframe will have an opportunity to rest before the next round. If you miss the interval, rest a full minute, then pick up on the running clock. Thruster weight is meant to be heavy today! Scale as needed, yet keep the intention of the workout.

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Thursday Special Programs

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

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

Satvana – Please note Yoga is cancelled tonight.

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

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11 October 2017

WEDNESDAY 171011

From “The CAMP” (CrossFit Amundson Maximum Performance)

Power Clean, 5,3,1,1,1 Repetitions (Establish Working 1RM)

Determine 70% of 1 Repetition Max then,

As Many Rounds As Possible in 5:00 of,

3 Power Cleans (70% of 1RM)
15 Hand Release Push-ups
30 Squats

Rest 5:00 then,

As Many Rounds As Possible in 3:00 of,

3 Power Cleans (70% of 1RM)
15 Hand Release Push-ups
30 Squats

Rest 3:00 then,

Complete One Round For Time of,

3 Power Cleans (70% of 1RM)
15 Hand Release Push-ups
30 Squats

Note: Todays workout is an “old school” original CAMP workout from 2012 and is based on the famous Hero WOD “Chief”. The equal work-to-rest interval encourages maximum speed, power and endurance through the triplet of skills. Notice todays CAMP session is using a percentage of your 1RM for the weightlifting station. Compare todays effort to October 18, 2016.

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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)

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10 October 2017

TUESDAY 171010

Complete One Round:

As Many Repetitions As Possible in 3:00 of Wallball Shots (20lb. / 14lb.)
Rest 1:00
As Many Repetitions As Possible in 2:00 of Double Unders
Rest 1:00
As Many Repetitions As Possible in 1:00 of Bar Muscle Ups (or Hand Release Gi Janes)

Rest as needed then,

For Time:

600 Meter Sprint (Stop Sign of 38th and Portola to Stop Sign 37th and Portola)

Note: Rest up to 3:00 between total rounds and record repetitions from each station individually. Large classes will use Krav Maga for the Muscle Up station. The Hand Release Gi Jane requires the hands to be release from the floor at the bottom of the Burpee.

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

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)

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09 October 2017

MONDAY 171009

Please note our gym will be closed today for the Presidents Day Holiday. There will be one multi-level Krav Maga class from 6:15PM to 7:00PM. We resume our regular class schedule on Tuesday, October 10, at 6:00 AM. Enjoy the Holiday Weekend!

Lucas is a Champion!

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Lucas is a young man with abounding ability and an extremely bright future in the sport of Brazilian Jiu Jitsu. In addition to being a top competitor, Lucas is a gifted teacher, often instructing people nearly three times his age. Keep us the inspiring work Lucas! Osssaaa

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Presidents Day Holiday Special Events:

Krav Maga – All Levels Class (6:15PM – 7:00PM at Krav Maga)

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