5 2-minute rounds:
10 bench presses (185/125 lb.)
20/16-calorie row
Max push-ups
*Rest as needed between rounds
*Score is total push-ups

Filthy Fifty
For time:
50 box jumps (24 in.)
50 jumping pull-ups
50 kettlebell swings (36 lb.)
50 walking lunge steps
50 knees-to-elbows
50 push presses (45 lb.)
50 back extensions
50 wall-ball shots (20 lb.)
50 burpees
50 double-unders

4 rounds for time:
400-meter run
15 power snatches (75/55 lb.)
15 toes-to-bars

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There are still a few spots left for our nutrition event on Saturday, Dec. 15 from 4-8 p.m. Learn about the importance of grass-fed meat, farm-to-table ingredients, as well as knife skills and food safety. The evening includes a tour of the cattle ranch, then you’ll prepare and cook an exquisite meal with Chef David Stockhausen of Yam & Bean. Cost is $45. Sign up at the gym or with Rose at rose@crossfitsantacruz.com.

CLOSED

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The gym is closed Saturday and Sunday for a CrossFit Kids Seminar.

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Tonight is our holiday party! Join us at Venus Distillery at 5 p.m. Food is provided and there will be a cash bar. Partners and families are welcome!

CLOSED

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The gym is closed Saturday and Sunday for a CrossFit Kids Seminar. Coach Cara will be running a workout for anyone interested.

Here are the details:
When: 10 a.m., Saturday, Dec. 8
*Ride starts at 10:05 a.m.

Workout: Bike, run, bike
*Alternative option: Bike, hike, bike

Equipment needed: Bike (cruiser, mountain, or rode bike are all acceptable), helmet and bike lock

Meet at the Natural Bridges entrance (Natural Bridges Dr. at Delaware). We’ll cruise up to Wilder Ranch, lock up the bikes, then hit the trail along the coast. Maps available in our Facebook group.

All skill levels welcome! You can choose to run or hike along the coast. We will ride back together!

5 rounds, each for time and load:
150-foot handstand walk
30-calorie bike
3 sumo deadlifts
*Rest as needed between rounds

3 rounds for time:
Run 200 meters with a D-ball (30/20 lb.)
20 slam balls
20 weighted lunges
20 weighted pull-ups
20 weighted sit-ups
20 weighted cleans

For total load:
Front squat 2-2-2-2-2-2-2-2-2-2

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REMINDER: CrossFit Santa Cruz is hosting a CrossFit Kids Seminar on Dec. 8 & 9, which means the gym will be CLOSED for the weekend.

Coach Cara will lead anyone interested in an alternative outdoor workout!
WHEN: Saturday, Dec. 8, 10-11am. 
Ride starts at 10:05am.

WORKOUT: Bike, Run, Bike.
*Alternative option: Bike, Hike, Bike.

EQUIPMENT NEEDED: Bike (cruiser, mountain, road bike all acceptable). Helmet. Bike Lock.

DEETS: Let's meet at the Natty Bridges entrance (Natural Bridges Dr. at Delaware). We will cruise up to Wilder Ranch. Lock our bikes, and hit the trail along the coast. See maps in the Facebook group.

All skill levels welcome! The run can be a walk or hike along the coast. Your choice. We will turn back together!

Rest Day

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Read “Recovery Pseudoscience: On Thin Ice” from the CrossFit Journal

4 rounds for time:
50 double-unders
25 pull-ups

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HOLIDAY PARTY REMINDER:
The CrossFit Santa Cruz holiday party is at 5 p.m., Sunday, Dec. 9 at Venus Distillery. Family and partners are welcome!