Melissa and Hollis
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Workout
For time:
400-m run
21-15-9
Muscle-ups
Top and Bottom
Melanie
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Workout
7 minutes get to a heavy hang clean
1 hang clean every 30 seconds for 5 minutes at 80%
For time:
50-40-30-20-10
Stick sit-ups
30-25-20-15-10
Strict pull-ups
20-minute time cap
Warm Up
Beth
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Workout
Front Squat 2-2-2-2-3-3-3-3 @ 80%
10 rounds:
300-m row
30-second rest
Nice Pants
Courtnay
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Rest Day
Success
Team Christmas
I am humbled and amazed by the incredible love and support shown to our family tonight at CrossFit Santa Cruz. The blessings, positive stories, warm and kind hellos, amazing cookies, delicious food, and show of inspired strength and most of all heart gave us all a tremendous boost. I know an extraordinary number of people were involved. Thank you all!
-Gabriella
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Workout
Work up to a 1-rep-max hang snatch in 7 minutes
1 hang snatch at 80% every 30 seconds for 5 minutes
12 min Amrap
3-6-9-12-15, etc.
Handstand push-up
Box jump (30/24)
After
Thanks to all who came to the event last night!
__________________
Workout
For time:
42-30-18
Wall Balls (20/14)
21-15-9
Power Cleans (135/95)
Today
Great combo
__________________
Come join us today at 3:00 pm for the Century Club Fundraiser, cookie contest, and holiday merriment.
Remember to birng a side dish to share, your own plate fork and napkin, and your shot glass.
___________________
Workout
3 rounds:
15 GHD sit-ups
15 wall-ball shots (20/14)
750-m row
2 rounds:
15 GHD sit-ups
15 wall-ball shots (20/14)
500-m row
1 round:
15 GHD sit-ups
15 wall-ball shots
250-m row
Tactile
Philip and Hollis
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Rest Day
_________________
Saturday, December 13:
Regular 8 am and 10 am classes
3:00 pm Century Club Fundraiser kick-off
3:30 pm Cookie contest judging
5:00 pm BBQ, potluck salads and side dishes, fires, and joy
Sunday, December 14: 10 am class only
Repeat
This Saturday, December 13 is our Century Club Fundraising Event.
You may donate any time online.
You may donate any time online.
Here are some important details you need to know:
Century Club is 1 oz. of beer and 1 pull-up every minute for 100 minutes. Teams are encouraged complete this in any way. You may divide the work up however you like. Remember: This is a fundraising, community event and anything goes. 100 oz of beer is a lot. Share!
Be on time. We will start the event promptly at 3:00 pm.
We will have some beer, but if you are picky bring your own. If you have a shot glas, bring one.
Plan to stay for the after party. We will light up some fire pits and provide BBQ meat. Please bring a salad or a vegetable side dish to share. (Let's avoid a ton of chips, please.)
Bring your own plate, fork and napkin. Its nicer to eat on a real plate than paper or plastic, and much better for the environment.
Cookie bakers need to have cookies on site by 3:00 pm and judging will begin at 3:30 pm.
We are looking froward to a wonderful and fun way to gather together, support Quan and his family, and enjoy our community.
____________________
Workout
5-minute AMRAP
20-m sprint
25 wall balls (20/14)
Rest 2 minutes
4-minute AMRAP
40-m sprint
20 front squats (95/65)
Rest 2 minutes
3-minute AMRAP
60-m sprint
15 hang power cleans (115/75)
Rest 2 minutes
2-minute AMRAP
80-m sprint
10 shoulder-to-overhead (135/95)
Rest 2 minutes
In 1 minute
100 m sprint
Max reps deadlift (185/125)
Team Up
Alicia, Dave and Brad
This Saturday, December 13 is our Century Club Fundraising Event.
You may donate any time online.
You may donate any time online.
Here are some important details you need to know:
Century Club is 1 oz. of beer and 1 pull-up every minute for 100 minutes. Teams are encouraged complete this in any way. You may divide the work up however you like. Remember: This is a fundraising, community event and anything goes. 100 oz of beer is a lot. Share!
Be on time. We will start the event promptly at 3:00 pm.
We will have some beer, but if you are picky bring your own. If you have a shot glas, bring one.
Plan to stay for the after party. We will light up some fire pits and provide BBQ meat. Please bring a salad or a vegetable side dish to share. (Let's avoid a ton of chips, please.)
Bring your own plate, fork and napkin. Its nicer to eat on a real plate than paper or plastic, and much better for the environment.
Cookie bakers need to have cookies on site by 3:00 pm and judging will begin at 3:30 pm.
We are looking froward to a wonderful and fun way to gather together, support Quan and his family, and enjoy our community.
_________________________
Workout
Bench Press 2-2-2-2-2-3-3 @ 80%
For Time:
80-ft front rack lunge walk (135/95)
50 toes-to-bar
25 push-ups
25 toes-to-bar
50 push-ups
80-ft front rack lunge walk (135/95)
