13 January 2017

FRIDAY 170113

Five Rounds For Time:

Advanced Evolution:
Overhead Squat, 15 Repetitions (95lb. / 65lb.)
Run 100 Meters (to Krav Maga)
10 Chest to Bar Pull-ups
Run 100 Meters (to HQ)

Intermediate Evolution:
Overhead Squat, 10 Repetitions (75lb. / 55lb.)
Run 100 Meters
10 Pull-ups
Run 100 Meters

Foundational Evolution:
Overhead Squat, 10 Repetitions (Weight TBD – PVC is good!)
Run 100 Meters
10 Pull-ups (Bands as needed)
Run 100 Meters

Note: Todays workout is mean to challenge you with two advanced skill components – the Overhead Squat and Chest to Bar Pull-up.


“Firebreather Fitness” – Lecture with Greg Amundson


“Firebreather Fitness” ~ Lecture and Workshop

Date: Thursday, February 2, 2017 – 5:30 PM to 7:30 PM
Location: CrossFit Pleasure Point – 3703 Portola Drive
Cost: Free!


In partnership with the 2017 Santa Cruz County Chamber of Commerce Health and Fitness Week, Greg Amundson will be giving a FREE 2 hour workshop and lecture on the principles of integrating the Mind, Body and Spirit for a life of happiness, purpose and fulfillment. Discounted copies of Greg’s new book Firebreather Fitness will be available for purchase at the event.


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)


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