Power Clean, 5,3,1,1,1 Repetitions (Establish a working 1 Repetition Max)

Rest as needed and determine 70% of your 1RM

As Many Rounds As Possible in 12:00 of,

Power Clean, 3 Repetitions (70% of 1RM)
Run 200 Meters
15 Hand Release Push-ups
30 Squats

Note: Large classes will utilize Krav Maga for the Push-up station. How many athletes can Power Clean their bodyweight, and using 70% of that load, achieve 10 or more rounds of todays workout?




Our beloved Amanda needs our prayers and support. Amanda is 25 years old and was born and raised in Santa Cruz, CA. She was recently hired by the Santa Cruz County Sheriff’s Office with aspirations to serve her community in law enforcement.  This dream was abruptly interrupted on August 3rd when an abnormal chest x-ray showed a mass in her chest and neck. After more diagnostic studies were completed, Amanda’s diagnosis was confirmed with stage 2 Hodgkins Lymphoma. Due to her recent diagnosis she will be 6 weeks shy of completing her law enforcement academy.

On October 1, 2016, beginning at 10:00 AM and concluding 24 hours later, on October 2, 2016, at 10:00 AM, our  gym will be hosting an Workout Fundraiser for Amanda. The workout challenge will be “As Many Rounds Of Cindy As Possible in 24 Hours.” Individual or up to Teams of 4 can compete in the event, with only one athlete working at a time for team competitors. Each individual or team will have a 24 hours window to complete as many rounds of the workout as possible, with each round counting as a “point” for Amanda. All “points” will equate to a $1.00 donation, with local businesses and Church’s pledging their financial donations. In addition, our gym will make a matching donation to Amanda.

For more information and to get involved, please e-mail More information will follow in the next week on our website and social media.


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)


As Many Rounds As Possible in 20:00 of,
Run 400 Meters
Pull-ups, As Many Repetitions As Possible

Endurance Workout (1:00 PM at HQ)

Check whiteboard at HQ!

Krav Maga (Open Gym Krav Maga tonight)


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