Got Rotation?

Doing the prone 90/90’s today showed a lot of us (myself included) that we lack some shoulder rotation. These definitely seem like a great exercise (with light weight or even no weight at all) as a warm up and pre-hab/ rehab movement to keep the rotator cuff strong and happy.
Angelo showed great rotation on his.


Have you experienced leaking during a workout?

  • Do you have heaviness or pressure in your pelvic floor?

  • Do you have pain with sex or medical exams?

  • Do you want to be able to harness an underutilized part of your core?

Join Sara Tanza, Doctor of Physical Therapy and Pelvic Floor Specialist to learn more about how to optimize your pelvic floor health.

In this 2 hour workshop, you will come away knowing:

  • Anatomy of the pelvic floor and why it matters

  • Common pelvic floor dysfunctions and possible solutions

  • Ways to harness the power of the pelvic floor for a performance advantage

When: Saturday October 5th from 12-2pm

Where: CrossFit Santa Cruz central

Cost: $40 for CSCC members 

($50 day of /non-members)

(Please let Helene Annie or Haley know of you would like to reserve once of the 15 spaces available)

For more information about our speaker please visit:


5 Sets:
4 Front Squat (First Rep @ 32x1 Tempo)
3-5 Weighted Chin Ups
8 Prone 90/90’s

5 Rounds:
21 Thrusters (75/55#)
15 Lateral Burpees Over the Barbell
500m Row
Rest :90 b/t rounds
*Goal is to get faster each round