3 rounds for time:
15 inverted burpees (supine to handstand)
1,000-meter row
15 burpees over the rower

For time:
50 strict pull-ups
100 push-ups
150 squats

4 rounds for time:
400-meter run
8 muscle-ups

In 20 minutes:
Build to a heavy snatch for the day

5-minute AMRAP:
10 kettlebell swings
5 burpees

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The next session of CrossFit Kids starts Wednesday, January 9, for ages 4-10. Email Coach Laurie at laurie@crossfitsantacruz.com for more information and to sign up.

Rest Day

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Watch “Rockett Science” from the CrossFit Journal

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REMINDER: SLEEP SEMINAR AT CROSSFIT SANTA CRUZ

CrossFit Santa Cruz will be hosing a sleep seminar, led by Kimberly A. Babson, Ph.D. If you are interested in participating in the study, you must submit a paragraph describing your sleep issues to Kim at kimberly.babson@gmail.com by Saturday, Jan. 5. She will assess and select 10 to 12 participants based on these written statements.

Cost: $100
Dates: Every Saturday beginning January 19 and ending on February 9.
Time: 11:15 a.m. - 12:15 p.m.
Details: Must be 18 older, must be able to attend every session, must be able to engage and effectively participate in a group setting.

Happy New Year!

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Tabata double-unders
Rest 1 minute
Tabata toes-to-bars
Rest 1 minute
Tabata pistols
Rest 1 minute
Tabata handstand push-ups

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There will be a 10 a.m. class only on New Year’s Day.

Front squat
7-7-7

Hang power snatch
3-3-3-3-3

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NEW YEAR SCHEDULE
New Year’s Eve: 8 and 10 a.m. classes only
New Year’s Day: 10 a.m. class only

3-rep-max sumo deadlift

For time:
50 GHD sit-ups

Max assault bike calories in 3 minutes

Rest Day

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Watch “Nathan Smith: Choose Life” from the CrossFit Journal

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NEW YEAR HOLIDAY SCHEDULE:
Monday, December 31: 8 and 10 a.m. classes only
Tuesday, January 1: 10 a.m. class only

21-15-9 reps:
Shoulder-to-overhead (135/95 lb.)
Chest-to-bar pull-ups

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Gym hours for Friday are 8 a.m., 10 a.m. and 5 p.m.