Workout

For load:

Every 1:30 for 30 minutes of:
3 position snatch

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Thank You!

A huge thank you to everyone who contributed to our “adopted” family this year. We were able to purchase everything on our family’s list, plus an additional $500 for groceries. We hope this makes our family’s holiday merry and bright!

Rest day or make-up day

Workout

For load:

Bench press
10-10-10-10*

*After each set:
100m jog
100m sprint

Rest as needed between efforts

Workout

9-7-5 reps for time of:
Squat cleans (185/125 lb)
Muscle-ups

Workout

16 rounds for time, alternating rounds with a partner, of:

15/12 cal row
30 double-unders

Rest day or make-up day

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Deadline is Sunday for Holiday Adopt-a-Family

CrossFit Santa Cruz has "adopted" a family for the holidays again this year, and we'd love your help! For details, check out the December Newsletter or find information posted at the gym on the wall by the cubbies.

Deadline to contribute is Sunday, December 10.

Workout

For load:

1-rep max shoulder press

Then,

3 rounds for total reps of:

In a 3 minute window:
400m run
Max reps shoulder press (50% of 1RM)

Rest 2 minutes between rounds

Workout

As many rounds as possible in 18 minutes of:
5 bar muscle-ups
10 hang power snatches (75/55 lb)
15 wall balls (20/14 lb)

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Holiday Adopt-a-Family

CrossFit Santa Cruz has "adopted" a family for the holidays again this year, and we'd love your help! For details, check out the December Newsletter or find information posted at the gym on the wall by the cubbies.

Deadline to contribute is Sunday, December 10.

Workout

For load:

Deadlift
2-2-2-2-2

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Save the Date: CrossFit Santa Cruz Holiday Party

Just under the buzzer! Please join us on Saturday, December 23 from 1:00 - 4:00 p.m. at Hollis's house (address will be written on the board at the gym) .

Snacks and some drinks will be provided; additions are welcomed but not required! If you would like to participate in an ornament exchange, please bring a wrapped ornament.

Rest day or make-up day