NEWS

MORE CLASSES ANNOUNCED! See new schedule above.

CLASS DESCRIPTIONS:

  • CrossFit – This is what you know and love! We will make these classes as home-friendly as possible by using little (maybe a dumbbell or kettlebell) to no equipment.
  • Core/Abs – We’ll target all areas of your midline: abs, obliques, transverses, spinal erectors… if it’s in your midline, we’ll hit ’em!
  • Mobility – We’ll stretch, roll, and lax ball to help you stay limber and flexible.
  • Topics Q&A – This is an interactive session with members to ask questions about nutrition, training, fitness, and any other aspect of your health and well-being that is impacted by our “quarantined” way of life.
  • Kids – We’re here to give you a little bit of relief by providing a workout designed for kids under 10. We’ll dance, jump, hop, squat and burpee to name a few!

WOD

“Believe It”

1 Minute Max Kettlebell Swings
THEN
3 Rounds
10 Kettlebell Reverse Lunges – per side
10 Hand Release Push Ups
THEN
1 Minute Max Kettlebell Halos
THEN
3 Rounds
40 Mountain Climbers – 20 per side
20 Sit Ups

Courtesy of CF West Santa Cruz

WOD Guidance & Goals:
With a kettlebell or dumbbell do as many swings as possible in one minute. Target 20-30 swings. Immediately begin the 3 rounds of reverse lunges. Do 10 lunges on your left leg then 10 on the right, with or without your kb or db. Target 4 minutes. Once you complete the first couplet, immediately start kb or db halos, circling to the left then the right,  for 1 minute accumulating as many reps as possible. Target 20-30 reps. The final couplet, perform 3 rounds of  20 mountain climbers per side (40 total) and 20 sit ups. Target 3-4 minutes.

httpv://www.youtube.com/watch?v=7jBzMFQKOiI

Post “Reps / Time / Reps / Time” to Comments.

ENDURANCE

5 Rounds
300 meter moderate, 200 meter fast
rest 2 min

BARBELL CLUB

Burgener Strength

1) Front squat: 60%x3 reps, 70%23 reps, 80%x 1 reps, 90%x 1 reps, 95%x 1 rep, max for the day.
*Rest 10 minutes, then:
2) Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets