The birthday girl overhead squats in this vintage CFWSC photo circa early 2009.
CrossFit West Santa Cruz will conduct a nutrition challenge starting the end of January. There will be a potluck and information meeting on Wednesday, January 18th, at 7:30. CF West has hosted several challenges in the past and each one has brought large changes, growth, and fantastic results to the participants, both in terms of body composition and performance.
Come join us on the 18th for a night of excellent food and useful information.
What: Paleo Challenge Potluck and Meeting
When: Wednesday, January 18th, at 7:30pm
Where: CrossFit West Santa Cruz
More info and a signup sheet are forthcoming.
Happy Birthday to one of CFWSC’s earliest members, beach volleyball badass, and all-around sweetheart Kirsten Mehl.
Workout:
Bench Press
Find 5Rm
Then:
3×10 Clean and Jerks 135/95#
Rest 1 minute between sets.
Rest 3 Minutes
3×10 Thrusters 95/65#
Rest 30 seconds between sets.
Rest 3 minutes
3x200m Sprints
Rest 1:1