03 January 2020

FRIDAY 200103 Evolution A: Got Gymnastics? Work through this progression with emphasis on technique and ROM (10:00 Time Cap) 12 Dips (Ring or Bar Dips / or double the rep’s for elevated push-ups) 1:00 of Plank (purple / brown belt athletes use 1 hand in the...

02 January 2020

THURSDAY 190102 Overhead Squat, 5,3,1,1,1 (practice and/or find your 1RM overhead squat!) Rest as needed then, Complete 4 Rounds for Time, 7 Strict Pull-ups 10 Alternating Single Leg Squats (or 30 squats) 21 Kettlebell Swings (53lb. / 35lb.) Run 400 Meters Note: Today...

01 January 2020

WEDNESDAY 010120 Happy New Year! Please note our gym will be closed today in honor of this wonderful day of celebration, reflection, and intention setting! Nice technique Darrell and Cori! _______________

31 December 2019

TUESDAY 191231 Happy New Years Eve! We have a regular CrossFit class schedule today. Please note our gym will be closed on New Years Day. Evolution A: One Round for Time, 31 Push Press (75lb. / 55lb.) 31 Pull-ups 31 Hang Power Cleans (75lb. / 55lb.) 31 Toes to Bar...

30 December 2019

MONDAY 121230 On a 3:00 running clock, Minute One: Assault Bike (Maximum Calories) Minute Two: Wallball Shots (20lb. / 16lb. – Maximum Repetitions) Minute Three: Toes to Bar (Maximum Repetitions) Rest up to 90 seconds between rounds and perform 3 rounds. Then,...

28 December 2019

SATURDAY & SUNDAY 121228 We hope you can join us on Saturday at 10:00AM for our FREE CrossFit Amundson Community Workout. _____________ Congratulations to our very own Coach Naomi on her retirement from the Santa Cruz County Sheriff’s Office! For all her...