Wednesday, 1/3

Wednesday, 1/3

I. Warm-up

8 minutes max calories on the the rower. Each calorie is a rep.

II. Strength

Front Pause Squat for load:
6 x 3 reps

2 minutes per set. Increasing weight across the 6 sets.

III. WOD

15-12-9
Hang power cleans (135/95)
Pull-ups

Tuesday, 1/2

Tuesday, 1/2

I. Warm-up

Death by burpees (Yay?)
Max time is 10 minutes, and you’ll be doing 2x the round you are on. For example:
Round 1 = 2 burpees
Round 2 = 4 burpees
Round 3 = 6 burpees

and so on for 10 rounds, or until you can’t hit the target burpees. During the early rounds warm-up up your shoulders for the snatches with a PVC pipe, and do any other stretching you need during your rest.

II. Strength

Barbell Cycling – EMOM 10
1 x 3-position power snatch @ 60% of your 1RM power snatch. Refrain from putting the bar down between reps. Between rounds is okay.

The FOCUS today is getting the pull to the hip.

III. WOD

For time:
70-60-50-40-30-20-10 Double unders
7-6-5-4-3-2-1 Dumbbell snatches (50/30#)

Monday, Jan 1 – Happy New Year!

Monday, Jan 1 – Happy New Year!

Hey all! We are so excited to start a new year with you. Here’s to a kickass 2018!

We will be offering one class today at noon, and will return to our regular class schedule starting Tuesday, Jan 2.

WOD:
“Clovis”
For time:
10 Mile run
150 Burpee pull-ups

*Partition the run and burpee pull-ups as you wish. Can be done solo or as a team. Make good choices! 😉

Monday, 12/18

Hey gang, hope everyone is staying sane from being indoors! We are on a limited schedule again due to the air quality. Although it appears that the air quality is improving, please be smart and don’t overexert yourself. The winds are supposed to pick up again on Wednesday, so please check back here as well as on our Facebook and Instagram accounts for up-to-date info. This is the perfect time to work on technique, core work, and mobility!

Drop-ins! You are welcome to join us, but please note that the air quality in the gym isn’t that great. We will do our best to accommodate your needs.

For any questions, please email info@crossfit-santabarbara.com.

Stay safe, and keep yer faces covered!

Love,
Coach Ninja

Weekend Schedule, 12/16-17

Saturday, 12/16
Open gym: 9am-12pm
*No community class.

Sunday, 12/17
Open gym: 10am-12pm

We’ll post next week’s schedule on Sunday. Hopefully we will be able to go back to regularly scheduled programming. Stay tuned!

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