Foam Rolling; …It’s what you Knead

It's pretty impressive how many of our athletes all make it a point to foam-roll on their own both before and after group classes. ...All without us ever having to tell them. Good job, everyone!! 🙂

REMINDER:  Olympic Weightlifting Saturday, August 25th, 10:30-1:00 with Ian Droze!!

REMINDER:  Max Muscle “Parking Lot Promo” Saturday, August 25th, 10:00-6:00, complete with a CrossFit West Santa Cruz Booth!!


Weighted Bar-Dip; 3-3-3-3-3 (or 1-1-1-1-1)


Individual WOD 4 from 2012 Reebok CrossFit Games Regionals, For Time;

50 Back-Squats (135/95)

40 Pull-Ups

30 Shoulder-To-Overhead (135/95)

50 Front-Squats (85/65)

40 Pull-Ups

30 Shoulder-To-Overhead (85/65)

50 Overhead-Squats (65/45)

40 Pull-Ups

30 Shoulder-To-Overhead (65/45)

(Note: If you are “too sore”, need to scale the volume, or simply want a shorter/faster stimulus, do exactly half the reps/volume; 25/20/15.)