Workout

For total reps:

Tabata pistols
1:00 rest
Tabata D-ball-over-the-shoulders
1:00 rest
Tabata burpees
1:00 rest
Tabata kettlebell swings (70/53 lb)
1:00 rest
Tabata GHD sit-ups

A Tabata interval is 20 seconds of work followed by 10 seconds of rest repeated eight times.

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Coming Up This Saturday

What: 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!
Details: Come learn the basics of CrossFit’s nutrition prescription (or get a refresher).

Rest day or make-up day

__________

Recipe of the Week

Ready for some French cooking? Make this one-pot chicken with mustard recipe and feed your family (or have some yummy leftovers).

Workout

As many rounds as possible in 18 minutes of:
1 legless rope climb
3 wall walks
6 ring dips
9 knees-to-elbows
12 push-ups
15 GHD sit-ups

Workout

3 rounds for time of:
800m run
5 rope climbs
5 clean and jerks (225/155 lb)

__________

Join Us Today for Our Monthly Meet-up!

When: Saturday, January 21 starting at 10:30 a.m.
Where: Steamer Lane Supply, 698 West Cliff Drive, Santa Cruz
Details: Join us for our January casual hang out. Family, friends and/or dogs all welcome!

Note: This event is weather dependent. Check our IG for updates as the date approaches.

Workout

For load:

Box squat
6-6-6-6-6-6

__________

Join Us Tomorrow!

What: Monthly Meet-up
When: Saturday, January 21 starting at 10:30 a.m.
Where: Steamer Lane Supply, 698 West Cliff Drive, Santa Cruz
Details: Join us for our January casual hang out. Family, friends and/or dogs all welcome!

Note: This event is weather dependent. In case of inclement weather, check our IG for updates.

Rest day or make-up day

__________

Coming Up on Saturday!

What: Monthly Meet-up
When: Saturday, January 21 starting at 10:30 a.m.
Where: Steamer Lane Supply, 698 West Cliff Drive, Santa Cruz
Details: Join us for our January casual hang out. Family, friends and/or dogs all welcome!

Note: This event is weather dependent. Check our IG for updates as the date approaches.

Workout

4 rounds, each for time of:
15 bench presses (185/125 lb)
15 toes-to-rings
90 double-unders

Rest as needed

Workout

3 rounds for time of:
400m run
15 dumbbell front squats (50/35 lb)
12 dumbbell front rack lunges
9 dumbbell shoulder-to-overhead

__________

Coming Up this Weekend

What: Monthly Meet-up
When: Saturday, January 21 starting at 10:30 a.m.
Where: Steamer Lane Supply, 698 West Cliff Drive, Santa Cruz
Details: Join us for our January casual hang out. Family, friends and/or dogs all welcome!

Note: This event is weather dependent. Check our IG for updates as the date approaches.

Workout

For max reps in each interval:

1:00 power cleans (95/65 lb)
Rest 3:00
1:00 power cleans (135/95 lb)
Rest 3:00
1:00 power cleans (165/115 lb)
Rest 3:00
1:00 power cleans (135/95 lb)
Rest 3:00
1:00 power cleans (95/65 lb)

__________

Recipe of the Week

Brussels sprout and delicata squash? They’re the things dreams are made of! Try out this amazing side from First to the Table.

Brussels sprouts salad with delicata squash and pomegranate

Rest day or make-up day

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Watch The Science Behind the Magic of CrossFit from CrossFit.com.