Crossfit Santa Cruz Central

Many of us (including myself) can be reluctant to really get our heart rates up before the workout. It often seems like enough to do a couple of reps of the movements we’re doing in the workout and call it good. If you did the warm up for today’s workout, you might have noticed that once we got into the actual workout your heart rate didn’t spike as abruptly and you felt better throughout. Warming up not only the movements, but your CNS (Central Nervous System) is wildly beneficial, especially for quicker workouts.

Workout (for Wednesday July 15):

3 Sets:
3 Power Sn**ch

4 Rounds:
2:30 On/1:30 Off
2 Power Sn**ch (135/95 #)
200m Run
AMRAP: Double Unders

https://www.crossfitsantacruzcentral.com/home/2026/7/14/warming-up

Warming Up — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Many of us (including myself) can be reluctant to really get our heart rates up before the workout. It often seems like enough to do a couple of reps of the movements we’re doing in the workout and call it good. If you did the warm up for today’s workout, you might have noticed that once we got ...

If you did the dumbbell push jerks today, you know it’s pretty tough to make them look as good as Jacqui is making them look right here. There is a much higher demand on both mobility and stability with dumbbells than there is with a barbell.

Workkout (for Tuesday July 14):

2 Sets:
10 "Cluster" Back Squats

5 Rounds:
10 DB Front Squats (50/35 #)
10 Burpees over the DB

https://www.crossfitsantacruzcentral.com/home/2026/7/13/harder-than-it-looks

Harder Than It Looks — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA If you did the dumbbell push jerks today, you know it’s pretty tough to make them look as good as Jacqui is making them look right here. There is a much higher demand on both mobility and stability with dumbbells than there is with a barbell.

The “Death Ski” did not disappoint today. Originally prescribed as five minutes, we only had to do a two minute max effort today, but two minutes was definitely enough. This was an extremely tough challenge on the core, lats, triceps and lungs.

Workout (for Monday July 13):

2 Sets:
10 "Cluster" Bench Press

12 Minute Ladder:
2-4-6-8-10...
T2B
DB Push Jerk (50/35 # per hand)

https://www.crossfitsantacruzcentral.com/home/2026/7/12/death-ski

Death Ski — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA The “Death Ski” did not disappoint today. Originally prescribed as five minutes, we only had to do a two minute max effort today, but two minutes was definitely enough. This was an extremely tough challenge on the core, lats, triceps and lungs.

Here’s a sneak peek for one of things Michael Costa has in store for y’all at Grunt tomorrow!

Workout (for Sunday July 12):

GRUNT!

https://www.crossfitsantacruzcentral.com/home/2026/7/11/sneak-peek

Sneak Peek — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Here’s a sneak peek for one of things Mike has in store for y’all at Grunt tomorrow!

Every single person that did the Crossfit class workout today did 75 burpees in a row!! Some may have modified the movement slightly, but NO ONE modified the number. I’m sure it was something most of you were dreading, but hopefully now that you’re on the other side of it you realize it wasn’t really that awful!

Workout (for Saturday July 11):

Teams of Two
35 Minute AMRAP:
1 Mile Run (Relay) Buy In
AMRAP in remainder:
80 Wall Balls
60 Push Ups
40 T2B
20 Box Jump Overs
10 Muscle Ups (Bar or ring)

https://www.crossfitsantacruzcentral.com/home/2026/7/10/positive-burpee-mindset

Positive Burpee Mindset — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Every single person that did the Crossfit class workout today did 75 burpees in a row!! Some may have modified the movement slightly, but NO ONE modified the number. I’m sure it was something most of you were dreading, but hopefully now that you’re on the other side of it you realize it wasn’t...