Happy New Year! 

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20-minute AMRAP, alternating rounds with a partner: 
7 hang squat cleans (pick load)
15 AbMat sit-ups

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Read I Have Found My Cure for Chronic Disease from the CrossFit Journal 

9-minute AMRAP: 
3 bar muscle-ups
6 chest-to-bar pull-ups
9 shoulder-to-overheads (115/80 lb.)

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Reminder: There will only be one 10 a.m. class on New Year's Day, Monday, Jan. 1

Rest Day

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Read Transformation: A New Woman from the CrossFit Journal

Overhead squat
2-2-2-2-2

4 rounds for time: 
15/12-calorie row
15 overhead squats (75/55 lb.)

4 rounds for time: 
20 alternating dumbbell snatches (35/25 lb.)
15 thrusters
40-ft. dumbbell front-rack lunge

Every 3 minutes for 15 minutes: 
3 bench presses
Bike 20 calories during the rest period

Find an 8-rep-max bench press

Join us at 10 a.m. for a workout with Coach Leah! 

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We hope you had a very Merry Christmas!

CLOSED

Merry Christmas! Enjoy time with your loved ones! 

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Reminder: There will be one 10 a.m. class on Tuesday, Dec. 26. 

In teams of 3, complete: 
800-meter dumbbell run (50/35 lb.)
200 single-arm dumbbell push presses / Static Hang / Rest
800-meter dumbbell run
* Push presses may only be completed in sets of 10 on the right arm/10 on the left arm, then rotate. One teammate hangs in a static hold and one teammate rests.

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Schedule Update: CrossFit Santa Cruz will be closed on Monday, Dec. 25, and there will be one 10 a.m. class with Coach Leah on Tuesday, Dec. 26 Happy Holidays! 

On the minute for 14 minutes, alternating: 
40 double-unders + 10 deadlifts (odd minutes)
20 wal-ball shots (even minutes)

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Reminder: We will only have a 10 a.m. class on Sunday, Dec. 24.