Tom Roth 12/12/22 Tom Roth 12/12/22

Tuesday, December 13

Workout

“Josh”

For time:
21 overhead squats (95/65 lb)
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups

Workout

“Josh”

For time:
21 overhead squats (95/65 lb)
42 pull-ups
15 overhead squats
30 pull-ups
9 overhead squats
18 pull-ups

Tom Roth 12/11/22 Tom Roth 12/11/22

Monday, December 12

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!

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!

Tom Roth 12/10/22 Tom Roth 12/10/22

Sunday, December 11

Workout

For load:

Bench press
3-3-3-3-3-3-3

Workout

For load:

Bench press
3-3-3-3-3-3-3

Tom Roth 12/9/22 Tom Roth 12/9/22

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!

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!

Tom Roth 12/8/22 Tom Roth 12/8/22

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!

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

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!

Tom Roth 12/7/22 Tom Roth 12/7/22

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

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!

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

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!

Tom Roth 12/6/22 Tom Roth 12/6/22

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!

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!

Tom Roth 12/5/22 Tom Roth 12/5/22

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.

Rest day or make-up day

__________

CrossFit Santa Cruz Holiday Party Details

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

Tom Roth 12/4/22 Tom Roth 12/4/22

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!

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!

Tom Roth 12/3/22 Tom Roth 12/3/22

Sunday, December 4

Workout

3 rounds for time of:
10 deficit push-ups (35/25 lb plates)
15 GHD sit-ups
30 air squats

Rest 2 minutes

3 rounds for time of:
10 deficit push-ups (35/25 lb plates)
15 GHD sit-ups
30 air squats

Workout

3 rounds for time of:
10 deficit push-ups (35/25 lb plates)
15 GHD sit-ups
30 air squats

Rest 2 minutes

3 rounds for time of:
10 deficit push-ups (35/25 lb plates)
15 GHD sit-ups
30 air squats

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