Set Up

photo-1912In order for the lift to go right, it has to start right. Dan making sure he has that covered in the all important "set up." Workout:

600m Run - 9 Cleans (65/95#)

400m Run - 11 Push Jerk

600m Row - 11 Power Cleans

400m Row - 9 Split Jerk

200m Run - 20 Clean and Jerk

Programming: Michele

Very interesting video on Continuous Chest Compression. Thank you Mary for sharing. Continuous Chest Compression CPR


Hey everyone. The Diamond in the Tough competition is in full swing. We have several members competing and many of them will make the final on Sept 29th.

The final is at CrossFit West Santa Cruz and we need volunteers! If you are interested, register here
Volunteers get food, T-shirts and some really cool SWAG bags !