26 February 2015


“Quarter Gone Bad”

Five Rounds for Total Repetitions of:
Thruster, 15 seconds
Rest 45 Seconds
Weighted Pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Note: Thruster weight for men is up to 115lb. and women 85lb. Weighted Pull-up is 35lb. for men and 15lb. for women. With only 15 seconds at each station, speed and power, coupled with accurate bar and body path, are key to high scores. Up to three Athletes at each station. Athletes can choose their “start station” but must honor the prescribed order of rotation.


CrossFit LIGHT Crew (Lifetime Integrated Gymnastic Holistic Training)


The new CrossFit LIGHT program is challenging, fun, and an incredibly scaleable (both scaling “up” and “down”.) workout that provides out Athletes with an alternative from Barbell focused training. With the advent of our Jiu Jitsu program, attending LIGHT, followed by Yoga, and culminating with Jiu Jitsu, is a viable option as a “Weekly Challenge”. CrossFit LIGHT meets Monday through Thursday from 5:00 PM to 6:00 PM.


End Of Watch

Today marks the two-year anniversary that the Santa Cruz Police Department so tragically lost two Officers. Today, let us remember the constant danger of the Public Safety professionals who protect and serve our beloved County of Santa Cruz. There remains a constant sense of tremendous sadness from this loss. Our prayers are with the families and friends of Sergeant Butch Baker and Detective Elizabeth Butler.  We miss them both and will always remember.


Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

Competitors Class (1:30 PM – 2:30 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 “On” and 1:00  “Off” at the Following Stations:

Assault Bike
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts – New Skill Today!)
Weighted Jump Rope (Floater Skill)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Clinic WOD

Three Rounds of Maximum Repetition Pull-up – then,

For Time:

200 Meter Run
25 Medicine Ball Clean and Jerks
25 Hand Release Push-ups
200 Meter Run
20 Medicine Ball Clean and Jerks
20 Hand Release Push-ups
200 Meter Run
15 Medicine Ball Clean and Jerks
15 Hand Release Push-ups

Brazilian Jiu Jitsu (Starts Next Tuesday at 7:00 PM!)


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