Today we will be developing an advanced weightlifting principle that will enhance both our Clean and Push-Press. The Athletes regularly attending the Olympic Lifting Class on Tuesday and Sunday have experienced stellar results with this technique, and now it’s time for the entire gym to learn it!

Skill Of The Day (SOD)

Power Clean to Push-Press (With only 1 hip-opening). Take up to 7:00 to practice this technique, gradually increasing weight on the bar. Once a challenging weight has been determined, use the same load for the EMOM.

Every Minute On The Minute (EMOM) For 10:00

Complete Two Times:
Power Clean to Push-Press

Note: Ensure that upon catching the barbell in the power-position, you immediately explode into a Push-Press. If you catch the barbell from the Power Clean, extend the hip, and then re-dip for the Push-Press, it defeats the purpose of this drill. Move as fast and explosively as possible. Ideally, both repetitions are completed in twenty seconds.

Rest as needed then,

As Many Repetitions As Possible in 3:00 of,

Barbell Ground to Overhead

Note: On the AMRAP, men’s prescribed weight is up to 135lb. and women’s weight is up to 95lb. Continue to utilize the “Clean to Push-Press” technique. This is an opportunity to “Pressure Test” your new skill!


Endurance Workout Crew


On October 20, 2014, during the Endurance Workout at Seacliff State Beach, Aaron set a new Gym Record by completing an incredible 4:08 “Warrior Maker” drill. To give perspective on how fast this is, the former best time in the gym was a tie with Jason Nee and Greg of 5:00. Congratulations to everyone who participated in the EWOD and completed the “Warrior Maker” drill on Tuesday: Chris, Colin, Scott, Aaron, Lee and Maya.


Thursday Special Events

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

7:00 PM – 8:00 PM – CrossFit Foundations and Santa Cruz Challenge


Katherine wins the Individual Event at the Santa Cruz Affiliate Cup [video]


Power Clean to Push-Press Demonstration [video]


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