• OPEN GYM

    Open Gym

    In July 2013, on a beautiful bright-summer day, I pulled the portable Pull-up bar from inside my gym in Santa Cruz, CA., out onto the parking lot. I had decided on a 30:00 CrossFit workout called “Cindy” which consisted of multiple rounds of 5 Pull-ups, 10 Push-ups and 15 Squats. To really challenge myself, I was going to wear my 20lb. weight-vest for the duration of the workout.

    Approximately 10 minutes into the workout, a little voice of self-doubt started to creep in. The temperature on the black-top parking lot was hotter than I anticipated, and the ground was starting to burn my hands.

    Twelve minutes into the workout, I became frustrated because my weight-vest was trapping body-heat, and I was sweating profusely. Plus, I had left my water bottle inside the gym.

    At the fifteen minute mark, my playlist from inside the gym had expired, and I’d forgotten to hit “repeat”. Now I was exercising without my favorite motivational songs.

    At about twenty minutes into the workout, I started to consider stopping early, and walking down to the ocean. I justified my thoughts based on how hot it was, that I was thirsty, there was no music, and my weight-vest was now causing my body to itch. Plus – I was all alone on this workout, and nobody would know if I stopped a few minutes early.

    Suddenly, from the direction of Coffeetopia, an older man in a motorized wheelchair approached. A small American flag proudly hung on a pole attached to the side of his chair. He wore a blue baseball cap with another American flag across the front, with the words “Vietnam Veteran” printed underneath.

    He rode up within a few feet of me and watched me struggle through a set of squats. My self talk was full of negativity, and I just wanted the darn workout to be over. I was still entertaining the notion of quitting.

    Without warning, the old man loudly exclaimed, “I bet that feels great!”
    Without another word, he put his chair into gear and continued to motor through the parking lot towards 38th Avenue and out of my sight.

    In that moment, time stood still for me. I reflected on the old mans words: “I bet that feels great.”

    I’d forgotten. It did feel great. I had full use of my body, and I was in the sun, on a beautiful July day in Santa Cruz, exercising. In that moment, I was so grateful for the gift of my body and my health.

    God had provided me a great learning lesson that day – a lesson I will always remember and act upon.

    Let us be grateful for the health and strength of our body. Let us be grateful for the ability we have to freely exercise: To run, jump, swim, play, lift weights, do Pull-ups, and the assortment of other drills and skills that make up our CrossFit practice.

    This is the Way of a Warrior of Light.

    ~ Greg Amundson, CrossFit's Original FireBreather



  • Workout of the Day

    Warm Up

    1. Forward Pick Drill
    a. Arms only x 20

    b. Arms + Body x 20

    c. 1/4 Slide x 20

    d. 1/2 Slide x 20

    e. 3/4 Slide x 20

    f. Full slide x 20

    2. Bow & Arrow x 10

    3. Modified Mecca Stretch x 10

    4. Reach up / Reach through x 10

    5. Thoracic stick rotations –
    a. Flat x 10

    b. With flexion x 10

    6. Thoracic stick extensions x 10

    7. Thoracic stick side bends x 10

    8. Leg swings x 10

    9. Arabesque x 10

    10. Star Jumps x 10

    11. Ball catch / throw
    a. Front x 10

    b. Twist x 10

    12. Push Ups x 10

    13. Squat Jumps x 10

    Conditioning

    1000m Row

    21-15-9 reps of:

    Deadlift

    Box Jumps

    1000m Row

     

  • Workout of the Day

     Warm Up

    1. 400m Jog or 500m Row

    2. Burgener Warm Up

    3. 3 Rounds of:

    10 Overhead Squats (w/ PVC)
    10 Sit-ups
    10 Back Extensions
    10 Pull-ups
    10 Dips


    Workout of the Day

    1. Power Snatch

    3 x 3 

    2. 5 Rounds For Time of:

    5/5 DB power snatch
    5 RT DB OH Squats
    5 LT DB OH Squats

     


  • OPEN GYM

    Open Gym

     

  • Workout of the Day

    DON'T FORGET TO SIGN UP FOR OUR BOXING BOOT CAMP STARTING THIS SATURDAY!

    $99 fee for non-members/ $49 fee for members (hand wraps included in the fee)

    MEN & WOMEN (AGE 16 AND UP)

    Learn proper boxing technique from former nationally ranked collegiate boxers/coaches in a 6 week training course that focuses on improving physical fitness and teaching boxing skills to those with little or no prior experience.

    There is NO full-contact sparing in this program

    Sessions will be held on the following Saturdays 11:00am – 1:00pm.

    April 25th

    May 2nd

    May 9th

    May 16th

    May 23rd – Memorial Day Weekend (No formal session, BONUS open gym)

    May 30th

    June 6th

    Registration slots are limited and first come, first served

    Boxing Boot Camp members can take advantage of discount fees by signing up for a full-time membership with CrossFit Primeval.


    Warm Up

    1. 400m Jog

    2. Dynamic Movement Prep (On Whiteboard)

    3. 3 Rounds of

    30 sec Goblet Squat Hold (in bottom position)

    10 Pull Ups

    10 Band Pull Aparts

    Strength

    Thruster

    3-3-3-3-3-3


  • Workout of the Day

    DON'T FORGET TO SIGN UP FOR OUR BOXING BOOT CAMP STARTING THIS SATURDAY!

    $99 fee for non-members/ $49 fee for members (hand wraps included in the fee)

    MEN & WOMEN (AGE 16 AND UP)

    Learn proper boxing technique from former nationally ranked collegiate boxers/coaches in a 6 week training course that focuses on improving physical fitness and teaching boxing skills to those with little or no prior experience.

    There is NO full-contact sparing in this program

    Sessions will be held on the following Saturdays 11:00am – 1:00pm.

    April 25th

    May 2nd

    May 9th

    May 16th

    May 23rd – Memorial Day Weekend (No formal session, BONUS open gym)

    May 30th

    June 6th

    Registration slots are limited and first come, first served

    Boxing Boot Camp members can take advantage of discount fees by signing up for a full-time membership with CrossFit Primeval.


    Warm Up

    1. Foam Roll

    a.Thoracic Spine

    b. Glutes

    c. Hamstrings

    d. Calves

    e. IT Band

    f. Quads

    2. 500m Row

    3. 2 Rounds of:

    a. Reverse Prisoner Lunges x 15 each leg

    b. Inch Worm to Push Up x 10


    Conditioning

    3 Rounds for Max Reps of:

    1 Minute at each station:
    Row (Calories)
    KB Swings 
    Double-Unders
    Wall Balls 
    Burpees

    *1 Minute Rest Between Rounds


  • OPEN GYM

    ANNOUNCING OUR NEWEST PROGRAM:

    BOXING BOOT CAMP

    $99 fee for non-members/ $49 fee for members (hand wraps included in the fee)

    MEN & WOMEN (AGE 16 AND UP)

    Learn proper boxing technique from former nationally ranked collegiate boxers/coaches in a 6 week training course that focuses on improving physical fitness and teaching boxing skills to those with little or no prior experience.

    There is NO full-contact sparing in this program

    Sessions will be held on the following Saturdays 11:00am – 1:00pm.

    April 25th

    May 2nd

    May 9th

    May 16th

    May 23rd – Memorial Day Weekend (No formal session, BONUS open gym)

    May 30th

    June 6th

    Registration slots are limited and first come, first served

    Boxing Boot Camp members can take advantage of discount fees by signing up for a full-time membership with CrossFit Primeval.

    ​Open Gym


  • Workout of the Day

    Warm Up

    1) 500m Row

    2) Dynamic Warm Up

    a. Back Bridges x 10

    b. Supine Leg Raises x 10

    c. Bent Knee Iron Cross x 10

    d. Bird Dog x 10

    e. Fire Hydrants x 10

    f. Groiners x 10

    e. Shoulder Dislocates x 10

    3) Kettlebell Warm Up

    a. Turkish Get-up x 3/side

    b. Tall Kneeling Kettlebell Halo x 5/direction

    c. Goblet Squat x 10

    d. Kettlebell Swing x 10

    e. Single Arm Overhead Press x 5/side

    * Pick a light weight kettlebell that you will be able to use for all movements

    Conditioning

    As Many Rounds As Possible (AMRAP) in 20 minutes of:
    5 Burpees
    10 KB swings 
    15 Ring Dips


  • Workout of the Day

    NEW PROGRAM

    BOXING BOOT CAMP

    $99 fee for non-members/ $49 fee for members (hand wraps included in the fee)

    MEN & WOMEN (AGE 16 AND UP)

    Learn proper boxing technique from former nationally ranked collegiate boxers/coaches in a 6 week training course that focuses on improving physical fitness and teaching boxing skills to those with little or no prior experience.

    There is NO full-contact sparing in this program

    Sessions will be held on the following Saturdays 11:00am – 1:00pm.

    April 25th

    May 2nd

    May 9th

    May 16th

    May 23rd – Memorial Day Weekend (No formal session, BONUS open gym)

    May 30th

    June 6th

    Registration slots are limited and first come, first served

    Boxing Boot Camp members can take advantage of discount fees by signing up for a full-time membership with CrossFit Primeval.


    Warm Up

    1. 400m jog

    2. Dynamic Warm Up

    a. Walking Knee Hugs x 10m

    b. Walking Quad Stretches x 10m

    c. Inch Worm x 10m

    d. Walking Lunges x 10m

    e. Tin Soldiers x 10m

    f. High Knees x 10m

    g. Backwards Running x 10m 

    h. Karaoke x 10m

    i. Arm circles x 10 (forward/backward)

    3. Burgener Warm Up

    Partner Met-Con

    For Time:

    120 Double Unders

    90 Air Squats

    60 Push-ups

    30 Pull-ups

    15 Clean and Jerks (105/155#)

    30 Pull-ups

    60 Push-ups

    90 Air Squats

    120 Double Unders

    *one athlete works at a time

  • OPEN GYM

    Open Gym

     

    Want to improve your squat? Perform 5 reps of Squat Therapy everyday....


     

  • Workout of the Day

    Warm Up

    1. 500m Row

    2. 2 Rounds of (1 min rest between rounds);

    • Jumping Jacks (15 sec)
    • Jump Squats (15 sec)
    • Run on the Spot with Knees High (15 sec)
    • Skater Lunges/Side Hops (15 sec)
    • Mountain Climbers (15 sec)
    • Dive-Bomber Push-Ups (15 sec)
    • Leg Raises (15 sec)
    • Crunches (15 sec)

     

    Workout of the Day

    1. Max Effort 1 mile run

    2. 5 min AMRAP:

    5 Burpee Box Jumps 
    5 Wall Balls

    Rest 2 mins

    7 min AMRAP:

    7 Push Press
    200 meter run

     

     

  • Workout of the Day

    REMINDER: You must RSVP for the 12pm class by 11:30am or there will be no class.

    Warm Up

    1. 300m Shuttle Run (100m and back, 200m and back, 300m and back)

    2. Foam Roll

    a. Chest, Triceps, Lats x 30-60 secs each

    b. Thoracic spine, Glutes, Hamstrings, Calves x 30-60 secs each

    3. Dynamic Chest Stretch on Foam Roller x 20-30 reps

       

    4. Hip Capsule Stretch x 2-3 mins each side

     

    Workout of the Day

    1. Bench Press

    2-2-2-2-2

    2. Deadlift

    2-2-2-2-2

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