Workout

“Quarter Gone Bad”

5 rounds for total reps of:
0:15 thrusters (135/95 lb)
0:45 rest
0:15 weighted pull-ups (50/35 lb)
0:45 rest
0:15 burpees
0:45 rest

Workout

As many rounds as possible in 20 minutes of:
3 wall walks
15 box jumps (24/20 in)
3 wall walks
15 kettlebell swings (70/53 lb)

Workout

For load:

Box squat
4-4-4-4-4-4

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January Event Summary

Monthly Meet-up (weather dependent)

When: Saturday, January 21 starting at 10:30 a.m.
Where: Steamer Lane Supply
How: Just show up!

Nutrition 101 with Coach Leah

When: Saturday, January 28 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike13 (preferred) or just show up!

Rest day or make-up day

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Are You Judgy?

Prove it! Take the CrossFit Judges Course. The course is required to judge anyone hoping to qualify for the second round of the CrossFit Open.

While you’re at it… sign yourself up for the Open to have some fun with your gym friends! Divisions are available for all skill levels.

Workout

“Amanda”

9-7-5 reps for time of:
Muscle-ups
Squat snatches (135/95 lb)

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Save the Date

Our January Monthly Meet-up is planned for Saturday, January 21 starting at 10:30 a.m. See below for more details.

Where: Steamer Lane Supply, 698 West Cliff Drive, Santa Cruz, CA (in Lighthouse Field)
What: Casual monthly meet-up for CrossFit Santa Cruz members and their families
Other: This meet-up is weather dependent. If it rains, we will cancel. Stay tuned as the date approaches for more information.

Workout

Every 10 minutes for 30 minutes of:
1,000m row

Score is total working time across all three efforts.

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Recipe of the Week

Back with a main dish this week. Give this Instant Pot Salsa Verde Chicken recipe (courtesy of the New York Times) a try!

Workout

4 rounds of:

As many rounds as possible in 3 minutes:
2 shuttle runs (2 x 25 ft)
4 box jump overs (24/20 in)
Rest 2:00

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The CrossFit Open starts in less than 40 days!  Register here or visit CrossFit.com for more information. Whether you’re on day 1 or you’ve been around longer than you can remember, there’s a division for you!

Rest day or make-up day

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Check out some amazing pieces that our very own Melissa Yinger (and her incredible team at CrossFit HQ) have brought to fruition! Watch or read about the Magic of CrossFit from CrossFit.com.

Workout

For load:

Thruster
5-5-5-5-5-5

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Reminder: January New to CrossFit Intro Session

Who: Anyone interested in getting started at CrossFit Santa Cruz
When: Saturday, January 7 from 2 p.m. to 4 p.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com for more information or to get signed up

Workout

5 rounds for time of:
75 double-unders
25 GHD sit-ups