Warm-up
Agility practice

Workout
5 rounds for time:
30 jumping pull-ups
20 front-rack dumbbell lunges (50/35 lb.)
10 double dumbbell deadlifts (50/35 lb.)

Warm-up
Medicine-ball clean progression

Then, max reps in 1 minute

Workout
In 10 minutes:
3-rep-max thruster

—Then—

21-18-15-12-9-6-3 reps for time:
Thruster (95/65 lb.)
Push-up

Rest Day

____________

Watch “Deadlift: Knees Back, Chest Up” from CrossFit.com

Warm-up
10 hug knees to chest
10 soldier kicks
5 candlestick roll to jump
5 rower seat slide, plank to hips up

Workout
On the minute for 18 minutes, alternating:
15/12-calorie row OR 15 burpees
40 double-unders

——————

We’ll be adding Zoom classes at 6 a.m. and 12 p.m. on Monday, Wednesdays, and Fridays. Please email info@crossfitsantacruz.com for access.

Warm-up
20 burpee pull-ups

Workout
21-18-15-12-9-6-3 reps for time:
Dumbbell shoulder-to-overheads (50/35lb.)
Chest-to-bar pull-ups

Warm-up
For 5 minutes:
Row
*45 seconds at an easy pace, 15 seconds at a moderate pace

Workout
In 10 minutes:
Establish a max power clean

—Then—

15-minute AMRAP:
10 power cleans (135/95 lb.)
20 sit-ups
40 air squats

CLOSED

____________

We hope you’ve enjoyed your time off! We’re back to our regular class schedule on Monday!

CLOSED

CLOSED

We hope you’re enjoying the long weekend! We’ll be back open for our regular schedule on Monday, November 30.

Happy Thanksgiving!

We are closed from Thursday through Sunday and resume our regular schedule on Monday, November 30. We hope you take this time to rest, recuperate, and enjoy some downtime with loved ones.