Rest day or make-up day

__________

Check out Who We Are: The CrossFit Ethos from CrossFit.com.

Workout

For time:

50 clean and jerks (95/65 lb)

__________

Recipe of the Week

Another culinary bomb courtesy of First to the Table: Harissa Chicken with Leeks, Potatoes and Cauliflower. Bon appétit!

Workout

For time:
1 mile run

Then,
100 GHD sit-ups*
100 hip extensions

Then,
1 mile run

* Partition reps as you choose.

Workout

5 rounds for time of:
20 medicine ball cleans (20/14 lb)
200m single-kettlebell farmers carry (62/44 lb)

__________

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) and some strategies to get started yourself.

Rest day or make-up day

__________

Coming Up this Saturday: Nutrition 101

Join Coach Leah this Saturday, January 28 starting at 10:30 a.m. for a session on the basics of CrossFit’s nutrition prescription. Learn why nutrition is so important to your health and performance, what CrossFit’s nutrition recommendation is and some strategies to get you started.

Sign up on Pike13 (preferred) or just show up. We hope to see you there!

Workout

5 rounds for time of:
30 double-unders
3 bar muscle-ups
6 chest-to-bar pull-ups
9 pull-ups

__________

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).

Workout

For load:

Split jerk
3-3-3-3-3-3

__________

Gym Announcements

The CrossFit Open is only a few short weeks away! Not sure what it is or why you should participate (hint: FUN)? Check out this IG post, get more details or sign up on the CrossFit Games website.

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.

__________

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