Workout
4 rounds for time of:
18 dumbbell deadlifts (50/35 lb)
400m run
__________
Recipe of the Week
A main dish for the week: Instant Pot Carnitas. Pair with your favorite veggie for a tasty meal!
Monday, December 12
Sunday, December 11
Saturday, December 10
Rest day or make-up day
__________
All the Saturday Events
So many fun things happening on Saturday, December 10:
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 9
Workout
For time:
100 walking lunges
50 sit-ups
80 walking lunges
40 sit-ups
60 walking lunges
30 sit-ups
40 walking lunges
20 sit-ups
20 walking lunges
10 sit-ups
__________
Join Us this Weekend
Sleep 101 with Dr. Kim Babson, Part 2
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!
Thursday, December 8
Workout
5 rounds for time of:
3 rope climbs
9 box jumps (36/30 in)
75 ft handstand walk
9 box jumps (36/30 in)
__________
This Weekend’s Events
Sleep 101 with Dr. Kim Babson, Part 2
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 with tacos, wine, adopt-a-family fundraiser and ornament exchange. Families are welcome.
If you’d like to participate in the ornament exchange, please bring a wrapped ornament!
Wednesday, December 7
Workout
For time:
1,000m row
__________
See You on Saturday!
So many fun things happening this Saturday, December 10:
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!
Tuesday, December 6
Rest day or make-up day
__________
CrossFit Santa Cruz Holiday Party Details
What: Casual hang out with your gym friends to celebrate the holiday season. Families are welcome.
When: Saturday, December 10 from 3:30 p.m. - 6:30 p.m.
Where: MJA Vineyards Barrel Room, 328 Ingalls St, Santa Cruz, CA
Details: We will have free tacos, an ornament exchange and will also be collecting donations to adopt a family for the holidays. Wine will be available for purchase.
If you’d like to participate in the ornament exchange, please bring a wrapped ornament.
Monday, December 5
Workout
Every minute on the minute for 15 minutes of:
1 clean and jerk
Then,
For load:
Clean and jerk
1-1-1-1-1
__________
Recipe of the Week
A scrumptious side dish is on deck this week: sweet potato fries with tahini ranch courtesy of First to the Table. Enjoy!
Sunday, December 4
Saturday, December 3
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.
__________
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!
