photo_zpsc2ba2821Frank working the very challenging ring L-sit. Workout:

Run 400m at 60-65%

Rest  4 min

During the 4 min accumulate time holding different forms of L-sits

Choose at least two versions:

-on paralletes

- on rings

- hanging from pull up bars

- hanging from a rope

- on the floor

-on the corner of a box 

Run 400m at 80%

Rest 4 min

During the 4min accumulate additional time holding L-sits 

Run 400m at 90%+

Rest 4 min

During the 4 min accumulate additional time holding L-sits

Run 400m at 90%+ or for recovery

Continue holding L-sits until your total time  for all rounds equals 3 min

Programming: Helene

-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 www.diamondofthetough.com Volunteers get food, T-shirts and some really cool SWAG bags !

-  If you have not already check out the Olympic Lifting Seminar we are hosting on October 6th (linked to the right of the page).  This is a great opportunity to take advantage of.

- This years affiliate cup will take place October 20th at Crossfit Santa Cruz, so start finding your team members!