Saturday, December 3

Dirk

Workout

10 minute ascending ladder of:
1 deadlift (225/155 lb)
20 unbroken double-unders*
2 deadlifts
20 unbroken double-unders
3 deadlifts
20 unbroken double-unders
4 deadlifts
20 unbroken double-unders…

Continue adding one deadlift each round until the 10 minutes elapses.

*There is a 5 burpee penalty for each miss.

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Save the Date

Next Saturday, December 10, is a busy day! Join us for any or all of the festivities:

• Regular class with Coach Leah at 9:00 a.m.

• Sleep 101, part 2 with Dr. Kim Babson at 10:30 a.m.

• CFSC Holiday Hang Out from 3:30 p.m. to 6:30 p.m. at MJA Vineyards, 328 Ingalls St., Santa Cruz

Check out prior posts for more details on each. We hope to see you!

Friday, December 2

Dawn

Rest day or make-up day

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Coming Up This Weekend

Intro to CrossFit Session

When: Saturday, December 3 at 2:00 p.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com for more information or to get signed up

Thursday, December 1

Roger

Workout

6 rounds for time of:
1 strict muscle-up
2 kipping muscle-ups
3 rings dips
0:30 L-sit
1:00 rest

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Upcoming Events

Sleep 101 with Dr. Kim Babson, continued

When: Saturday, December 10 at 10:30 a.m.
Where: CrossFit Santa Cruz
Details: Sleep expert and long-time CrossFit Santa Cruz member, Dr. Kim Babson, will discuss sleep myths, strategies, and answer questions.

If you missed the first one and want to attend this one, please come - It’s not necessary to have attended the first one.

CrossFit Santa Cruz Holiday Hang Out

When: Saturday, December 10 from 3:30 p.m. to 6:30 p.m.
Where: MJA Vineyards, 328 Ingalls St, Santa Cruz, CA
Details: Come by MJA’s Barrel Room anytime between 3:30 p.m. and 6:30 p.m. for a holiday hang out, tacos and ornament exchange. Families are welcome.

If you’d like to participate in the ornament exchange, please bring a wrapped ornament!

Wednesday, November 30

Kim

Workout

For load:
Every minute on the minute for 12 minutes of:
1 power snatch

Then,

21-15-9 reps for time of:
Power snatches (95/65 lb)
Box jumps (24/20 in)

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Gym Announcements

CrossFit Santa Cruz Holiday Party

When: Saturday, December 10 from 3:30 p.m. to 6:30 p.m.
Where: MJA Vineyards, 328 Ingalls St, Santa Cruz, CA
Details: Join us for a casual, pre-holiday hang out with your gym friends! There will be tacos and a wrapped ornament exchange. Families are welcome.

If you’d like to participate in the ornament exchange, please bring a wrapped ornament.

Tuesday, November 29

Rich

Workout

For time:
800m run
80 toes-to-bar
800m run
80 walking lunge steps
800m run
80 wall balls (20/14 lb)
800m run

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Save the Date

Sleep 101 with Dr. Kim Babson, continued

Are you interested in learning more about sleep? Sleep expert and long-time CrossFit Santa Cruz member, Dr. Kim Babson, will be offering a follow-up to her last presentation on sleep education. She will dive deeper into sleep myths, strategies, and answer more questions.

When: Saturday, December 10 at 10:30 a.m.
Where: CrossFit Santa Cruz
Cost: Free for members or donate what you like to the CFSC scholarship fund (reserved for members who might need membership assistance when going through hard times and aren’t able to make dues for a period of time) or Hearts for Paws Rescue, an organization near and dear to Kim’s heart.

Monday, November 28

Ariel

Rest day or make-up day

__________

Recipe of the Week

Out of Thanksgiving leftovers? Try this quick winner: Instant Pot Butter Chicken.

Sunday, November 27

Matt and KK

Workout

For load:
Thruster
3-3-3-3-3-3-3

Then,

For reps:
Tabata push-ups

__________

Save the Date

CrossFit Santa Cruz Holiday Hang Out

When: Saturday, December 10 from 3:30 p.m. to 6:30 p.m.
Where: MJA Vineyards, 328 Ingalls St, Santa Cruz, CA
Details: Come by MJA’s Barrel Room anytime between 3:30 p.m. and 6:30 p.m. for a holiday hang out and ornament exchange. Families are welcome.

If you’d like to participate in the ornament exchange, please bring a wrapped ornament!

Saturday, November 26

Danielle

Workout

For 30 minutes:

Row 30 seconds
Rest 30 seconds

Score is total distance rowed.

__________

Upcoming Event

Sleep 101 with Dr. Kim Babson, continued

Are you interested in learning more about sleep? Sleep expert and long-time CrossFit Santa Cruz member, Dr. Kim Babson, will be offering a follow-up to her last presentation on sleep education. She will dive deeper into sleep myths, strategies, and answer more questions.

If you missed the first one and want to attend this one, please come - It’s not necessary to have attended the first one.

When: Saturday, December 10 at 10:30 a.m.
Where: CrossFit Santa Cruz
Cost: Free for members or donate what you like to the CFSC scholarship fund (reserved for members who might need membership assistance when going through hard times and aren’t able to make dues for a period of time) or Hearts for Paws Rescue, an organization near and dear to Kim’s heart.

Friday, November 25

5 p.m. shenanigans

We’re closed today, Friday, November 25, but back to regular schedule tomorrow, Saturday, November 26!

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At Home Workout

For distance:

Run for 20 minutes. Every 4 minutes, stop and do 10 burpees.

Thursday, November 24

The gym is closed today, Thursday, November 24, and tomorrow, Friday, November 25.

Enjoy your time with family and friends!

__________

At Home Workout

10 rounds for time of:
10 air squats
10 push-ups
10 sit-ups