Welcome a little Christmas baby to the CFSC family, strong work Laurie.
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Workout
21-15-9
95 Pound overhead squat
Burpee
* jump and touch something one foot above your reach for the burpee
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Holiday Schedule
Today: 8 a.m., 10 a.m., 12 p.m., and 3 p.m.
Saturday, Dec. 28 and Sunday, Dec. 29: 8 a.m. and 10 a.m.
Monday, Dec. 30 - Full schedule
Tuesday, Dec. 31 - Last class at 12 p.m.
Wednesday, Jan. 1 - 10 a.m. only
Thursday, Jan. 2 on - Full schedule
Laurie helping Haley
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Workout
With a 6-minute running clock complete
Three rounds of:
15 Pull ups
225 pound deadlift, 10 reps
With the remainder of the 6-minute clock, complete as many handstand push-ups as possible.
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Holiday Schedule
Today: 3 p.m. only
Friday, Dec. 27 : 8 a.m., 10 a.m., 12 p.m., and 3 p.m.
Saturday, Dec. 28 and Sunday, Dec. 29: 8 a.m. and 10 a.m.
Monday, Dec. 30 - Full schedule
Tuesday, Dec. 31 - Last class at 12 p.m.
Wednesday, Jan. 1 - 10 a.m. only
Thursday, Jan. 2 on - Full schedule
Creating memories
Enjoy your Holiday. We are CLOSED!
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Holiday Schedule
Thursday, Dec. 26: 3 p.m. only
Friday, Dec. 27 : 8 a.m., 10 a.m., 12 p.m., and 3 p.m.
Saturday, Dec. 28 and Sunday, Dec. 29: 8 a.m. and 10 a.m.
Monday, Dec. 30 - Full schedule
Tuesday, Dec. 31 - Last class at 12 p.m.
Wednesday, Jan. 1 - 10 a.m. only
Thursday, Jan. 2 on - Full schedule
The 5 p.m., 10 a.m., 6 p.m., 6 a.m., 3 p.m., 7 a.m. and slacker's Nooner's Festivus Poles.
After hours of deliberation, the jury has decided that this year's Festivus Pole winner is the 10 a.m. class. Congratulations to the whole class for the teamwork and execution of their gingerbread masterpiece.
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"Nasty Girls"
For time:
50 squats
7 muscle-ups
135 pound hang power clean, 10 reps
Bodhi
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Workout
1 Bodyweight clean and jerk
2 Bodyweight deadlifts
3 Burpees
4 Pull-ups
5 Wall-ball shots
6 Box jumps
7 Kettlebell swings
8 Jumping ring dips
9 Push-ups
10 Hip extensions
11 GHD sit-ups
12 Bodyweight front squats
The workout is 12 rounds and goes like the 12 Days of Christmas song. This is our fifth year running this workout. Watch the video from 2009.
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HOLIDAY SCHEDULE:
Monday, Dec. 23 - Full schedule
Tuesday, Dec. 24 - 8 and 10
Wednesday, Dec. 25 - Closed
Thursday, Dec. 26 - 8 10 12 and 3
Friday, Dec. 27 - 8 10 12 3
Saturday, Dec. 28 - 8 and 10
Sunday, Dec. 29 - 8 and 10
Monday, Dec. 30 - Full Schedule
Tuesday, Dec. 31 - 8 10 and 12
Wednesday, Jan. 1 - 10 only
Thursday, Jan. 2 on - Normal schedule
1 BW Clean & Jerk
2 BW Deadlift
3 Burpee
4 Pull-up
5 Wall Ball
6 Box Jump
7 Kettle Bell Swings
8 Jumping Ring Dip
9 Push-up
10 Hip Extension
11 GHD Sit-up
12 BW Front Squat
The workout is done like the 12 Days of Christmas song.
Check out last years video to see how it goes. 12 Day WoD
- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/2010/12/leo.html#sthash.xnK320Aa.dpuf
1 BW Clean & Jerk
2 BW Deadlift
3 Burpee
4 Pull-up
5 Wall Ball
6 Box Jump
7 Kettle Bell Swings
8 Jumping Ring Dip
9 Push-up
10 Hip Extension
11 GHD Sit-up
12 BW Front Squat
The workout is done like the 12 Days of Christmas song.
Check out last years video to see how it goes. 12 Day WoD
- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/2010/12/leo.html#sthash.xnK320Aa.dpuf
1 BW Clean & Jerk
2 BW Deadlift
3 Burpee
4 Pull-up
5 Wall Ball
6 Box Jump
7 Kettle Bell Swings
8 Jumping Ring Dip
9 Push-up
10 Hip Extension
11 GHD Sit-up
12 BW Front Squat
The workout is done like the 12 Days of Christmas song.
Check out last years video to see how it goes. 12 Day WoD
- See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/2010/12/leo.html#sthash.xnK320Aa.dpuf
Tyler
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Workout
Alternating Tabata (8 minutes total)
Pistol
GHD sit-up
Then,
Hang Squat Clean 3-3-3-3-3-3-3
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Laurisa working on triples
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Workout
Ten rounds for time of:
Row 250 meters
135 pound Push jerk, 10 reps
10ers
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Rest Day
Pete
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Workout
Snatch on the minute 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1
Pause in the bottom of each snatch before standing up.
Dietrich
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Workout
Three rounds for time of:
Row 500 meters
12 Deadlifts, body weight
21 Box jump, 20 inch box
