Rest Day

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Read “Trickle Down Pseudoscience?” from the CrossFit Journal

21-15-9 reps:
D-ball over the shoulder (100/70 lb.)
Strict handstand push-ups

3 rounds for time:
25 single-arm snatches (50/35 lb.)
10 bar muscle-ups

Back squat
5-5-5-5-5-5-5-5-5-5

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Last chance to participate in this month’s 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.

Rest Day

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Watch “Running Workshop: Pose to Prevent Injuries” in the CrossFit Journal

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!