Crossfit Santa Cruz Central

This coming Saturday we will test the Crossfit Total. If you are serious about testing your Total then I challenge you to be serious about your prep this week. Sleep, nutrition and recovery will have a huge effect on how things go for you on Saturday. It’s not just enough to sleep well the night before and eat a good breakfast the morning of the “test day”. It is all the days leading up that really matter. Making sure you eat enough nutritious whole foods and making sure you’re sleeping as close to eight hours a night as possible will set you up for success!

Workout (for Monday September 7):

4-5 Sets:
2 Back Squat

3 Rounds:
1:00 Wall Balls
1:00 Box Jumps
1:00 Row
1:00 Rest

https://www.crossfitsantacruzcentral.com/home/2026/9/6/total-prep

Total Prep — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA This coming Saturday we will test the Crossfit Total. If you are serious about testing your Total then I challenge you to be serious about your prep this week. Sleep, nutrition and recovery will have a huge effect on how things go for you on Saturday. It’s not just enough to sleep well the night b...

Brutal and extra long workout today that definitely taxed the guns and the buns.

LABOR DAY SCHEDULE:
7:30, 9, 10:30am and 12:15 ONLY!

Workout (for Sunday September 6):

GRUNT!

https://www.crossfitsantacruzcentral.com/home/2026/9/5/buns-and-guns

Buns And Guns — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Brutal and extra long workout today that definitely taxed the guns and the buns.

People were moving some big weights today. I’m excited to see what the Total will bring next Saturday.

LABOR DAY SCHEDULE:
7:30, 9, 10:30am and 12:15 ONLY!

Workout (for Saturday September 5):

Teams of Two:
2 Rounds:
600m Run (together)
60 DB Alternating Hang Power Clean to OH (50/35 #)
60/48 Calorie Row
60 DB Bench Press
into
4 Rounds:
200m Run (together)
20 DB Front Rack Reverse Lunges
20 Deficit Puhs Ups
30/20 Calorie Row

https://www.crossfitsantacruzcentral.com/home/2026/9/4/i24up7z6hd2g3u2qgl4l4bbn0fkygs

— CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA People were moving some big weights today. I’m excited to see what the Total will bring next Saturday.

🦊ᔕᕼEᗰEIKᗩ ᖴO᙭, Broker texted me after today’s workout and said the workout almost killed her. I reminded her that what doesn’t kill us makes us stronger. It doesn’t mean we need to “kill ourselves” in every workout, but without getting uncomfortable, we don’t elicit any change.

Workout (for Friday September 4):

3 Sets:
1-2 Deadstop Deadlifts

2 Rounds:
25 C2B Pull Ups
25 Goblet Squats (70/53 #)
25 Box Jumps (24/20")

https://www.crossfitsantacruzcentral.com/home/2026/9/3/what-doesnt-kill-ya

What Doesn't Kill Ya — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA Shemeika texted me after today’s workout and said the workout almost killed her. I reminded her that what doesn’t kill us makes us stronger. It doesn’t mean we need to “kill ourselves” in every workout, but without getting uncomfortable, we don’t elicit any change.

We had a little twist on our Wednesday Oly complex by adding in another power clean. How did it feel compared to the single power clean iteration? Would two squat cleans have been better? Here is Uriah looking pretty comfy in his squat clean

Workout (for Thursday September 3):

5 Rounds:
2 Rope Climbs
15 Thrusters (75/55 #)
10 Bar Facing Burpees

https://www.crossfitsantacruzcentral.com/home/2026/9/2/complex

Complex — CrossFit Santa Cruz Central - Serving Santa Cruz, Capitola, Soquel, Scotts Valley, CA We had a little twist on our Wednesday Oly complex by adding in another power clean. How did it feel compared to the single power clean iteration? Would two squat cleans have been better? Here is Uriah looking pretty comfy in his squat clean