Rest Day

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Read Epigenetics: How to Turn Off Bad Genes and Stay Healthy from the CrossFit Journal

CrossFit Liftoff
Every minute for 7 minutes: 
Snatch (building)

10 minutes to find a max

Every minute for 7 minutes: 
Clean and jerk (building)

10 minutes to find a max

3 rounds for time: 
800-meter run
100-foot handstand walk
30 single-arm dumbbell snatches (50/35 lb.)

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EVENT ANNOUNCEMENT
What: Zone Workshop
Where: CrossFit Santa Cruz
When: Saturday, December 9, 11:15 a.m. - 12:45 p.m.
This workshop will cover: What is the Zone? How to understand Zone blocks, creating meals and menus, creating a shopping list, and Q&A. 
Cost: $25, limited to 12 participants
You can sign up at the gym! Questions? Contact Rose or check out the Facebook event page! 

Every minute for 20 minutes, alternating: 
5 back squats (pick load)
5 muscle-ups

Rest Day

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Read "Scaling CrossFit for Cancer" from the CrossFit Journal 

Wendler Week 1 - Deadlift
90% of your 1-rep-max deadlift
65% x 5
75% x 5
85% x max reps

3 rounds:
3-minute AMRAP: 
3 parallette handstand push-ups
6 medicine-ball cleans
9 box jumps (24/20 in.)
Rest 3 minutes
 

For time: 
60 dumbbell walking lunges (50/35 lb.)
50 pull-ups
40 walking lunges
30 pull-ups
20 walking lunges
10 pull-ups

Shoulder press
1-1-1-1-1
Push press
3-3-3-3
Push jerk
5-5-5

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Next Saturday, Dec. 2 at 11 a.m., join Coach Debbie for Yoga for Athletes! 

Only classes on Friday will be at 8 and 10 a.m.! Enjoy your long weekend! 

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Rest Day

Happy Thanksgiving! Join us for a special Thanksgiving workout at 10 a.m.

25-minute AMRAP, in teams of 3: 
600-meter run (each athlete runs 200 meters)
60/42-calorie row
60 thrusters*
Round 1 - 75/55 lb.
Round 2 - 95/65 lb.
Round 3 - 115/80 lb. 
Round 4 - 135/95 lb.
Round 5 - 155/105 lb.

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Schedule Reminder: We are only open at 10 a.m. on Thanksgiving Day, and 8 and 10 a.m. on Friday, Nov. 24.