WOD Blog

THURSDAY 200820 Due to the poor air quality, today we will be offering a Zoom indoor bodyweight workout and a Yoga class. All group classes at HQ...

WEDNESDAY 200819 Schedule Update: Due to the fires and unsafe air quality, we made the tough decision to cancel the 4PM workout today (Wednesday)....

TUESDAY 200818 "Grinder Strength" Station One: "Jiu Jitsu Bench Press" 3,3,3,3,3 repetitions (5 second tempo) Station Two: Weighted Pull-up,...

MONDAY 200817 For Time, "Grinder Fran" Thruster, 21 Repetitions (95lb. / 65lb.) Hang Power Clean, 9 Repetitions Run 400 Meters Thruster, 15...

SATURDAY & SUNDAY 182015 We are open today for our 10:00AM workout. For a limited time and in compliance with State and Federal recommendations,...

FRIDAY 200814 “Upside Down Sprinter” (AKA “The Tom!”) Concept2 Row, 500 Meters Rest as needed, and perform 10 Strict Pull-ups (add weight if...

THURSDAY 200813 Evolution A: On a 1:00 Clock, Kettlebell Swing, 15 repetitions (53lb. / 35lb.) Dumbbell Thruster, As Many Repetitions As Possible...

WEDNESDAY 200812 On a 15:00 clock, 0:00 to 3:00 Concept2 Row, 500 Meters 3:00 to 6:00 Assault Bike, 30 calories (women 25) 6:00 to 9:00 Run 400...

TUESDAY 200811 "Grinder Helen" Three Rounds for Time of, Run 400 Meters 21 Kettlebell Swings (53lb. / 35lb.) Hang Power Clean, 12 Repetitions...

MONDAY 200810 For Time, 21 Overhead Squats (95lb. / 65lb.) 21 Burpees 15 Ovrehead Squats 15 Burpees 9 Overhead Squats 9 Burpees Rest as needed then,...

SATURDAY & SUNDAY 200808 We are open today for our 10:00AM workout. For a limited time and in compliance with State and Federal recommendations,...

FRIDAY 200807 "Ball and Chain" For Time, Run 1200 Meters (Big Loop) 30 Kettlebell Swings (53lb. / 35lb.) 30 Kettlebell Goblet Squats 30 One Arm...

THURSDAY 200806 On a 18:00 minute clock (6 rounds each station) Minute One: Box Jump, 20 repetitions (20' box) Minute Two: Dumbbell Thruster, 15...

WEDNESDAY 200805 "Grinder Cindy" Every Minute On The Minute for 20:00, 5 Hang Power Cleans (see note below on weight) 10 Push-ups 15 Squats Note:...

TUESDAY 200804 From the CAMP (CrossFit Amundson Maximum Performance) For Time, 21 calories on the Assault Bike, Dumbbell Ground to Overhead, 21...

MONDAY 200803 Evolution A: On a 3:00 clock, 90 Seconds of Squat Cleans (95lb. / 65lb.) 90 Seconds of Shoulder to Overhead Rest 2:00 then, Run 400...

SATURDAY & SUNDAY 200801 We are open today for our 10:00AM workout. For a limited time and in compliance with State and Federal recommendations,...

FRIDAY 200731 Every 2 Minutes for 14:00 (7 rounds) Hang Power Clean, 9 repetitions (135lb. / 85lb.) 30 Squats Rest as needed then, Right Arm...

THURSDAY 200730 "The Grinder" On a 25:00 minute clock (5 rounds each station) Minute One: Assault Bike (15 calories men / 10 calories women) Minute...

WEDNESDAY 200729 3,2,1 Go! We are back open for outdoor training starting today at 4PM. It's going to be a good one so bring your A-game!...

TUESDAY 200728 Please note that due to new Santa Cruz County stipulations we need to temporarily suspend group indoor training effective...

MONDAY 200727 Complete Three Individually Timed Sprint Rounds: "FitAthlon" Concept2 Row, 400 meters (women 300) Assault Bike, 20 calories (women 12)...

SATURDAY & SUNDAY 200725 We are open today for our 10:00AM workout. For a limited time and in compliance with State and Federal recommendations,...

FRIDAY 200724 For time, Run 800 meters (Floral Loop or Concept2 Row 1K) Back Squat, 50 repetitions (55lb. / 35lb.) Shoulder to Overhead, 30...