Workout

For load:

Power snatch
5-4-3-2-1-1-1

__________

From Hollis and Laurie

We want to send a massive THANK YOU to everyone who contributed to the Volunteer Center’s Wishing Stars program this year! Your donations have made a real difference in the lives of local families in need, and we couldn’t be more proud to be a part of such a generous and supportive community.

Thanks to you, more families will be able to experience the joy of the holiday season with a little extra help. Your kindness is what makes our CFSC family so special, and we’re truly grateful for each and every one of you who pitched in.

With appreciation,
Hollis & Laurie

Workout

12 Days of CrossFit Santa Cruz Christmas

For time:
12 Clean & Jerks
22 Deadlifts
30 Burpees
36 Pull-ups
40 Wall balls (20/14 lb)
42 Box jumps (20 in)
42 Kettlebell swings (24/16 kg)
40 Jumping ring dips
36 Push-ups
30 Hip extensions
22 GHD sit-ups
12 Front squats

Reps performed like the song.

__________

Holiday Schedule Updates

• Monday, December 23: classes at 8 a.m. and 9 a.m. only

• Tuesday, December 24: classes at 8 a.m. and 9 a.m. only

• Wednesday, December 25: closed

• Thursday, December 26: regular schedule

Workout

30-20-10 reps for time of:
AbMat sit-ups
Box jumps (24/20 in)
Floor presses (35/25 lb)

Rest day or make-up day

Workout

For load:

20 rep back squat at 58% 1 RM

Then,

For time:
10 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
8 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
6 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
4 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
2 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry

Workout

4 rounds for max reps of:
1:00 muscle-ups
1:00 handstand push-ups
1:00 kettlebell swings (70/35 lb)

Rest 3 minutes

Workout

For time:
20 deadlifts (275 lb)
400m run
20 kettlebell swings (70 lb)
400m run
20 overhead squats (115 lb)
400m run
20 burpees
400m run
20 chest-to-bar pull-ups
400m run
20 box jumps (24 in)
400m run
20 dumbbell squat cleans (45 lb)
400m run

Rest day or make-up day

Workout

For load:

2 squat cleans + 1 jerk
1-1-1-1-1

Workout

5 rounds for max reps of:
1k bike erg
Max L-sit hold

Rest as needed between rounds

Workout

As many rounds as possible in 12 minutes of:
9 dumbbell thrusters (50/35 lb)
1 rope climb

Rest day or make-up day

Workout

As many rounds as possible in 14 minutes of:
50 double-unders
10 box jumps (36/30 in)
5 forward rolls

Workout

On the minute for 20 minutes

3 Power Clean

Workout

“Barbara”

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

Rest 3 minutes between rounds

__________

Reminder: CFSC Holiday Party

The CFSC Holiday Party is this Saturday, December 7 from 5:30 - 9:00 p.m. at MJA Cellar. There will be a holiday sock exchange!

If you’d like to participate in the exchange, don’t forget to bring a festive pair! Check out the whiteboard at the gym for all the details.

Rest day or make-up day

__________

Reminder: CFSC Holiday Party

The CFSC Holiday Party is this Saturday, December 7 from 5:30 - 9:00 p.m. at MJA Cellar. There will be a holiday sock exchange!

If you’d like to participate in the exchange, don’t forget to bring a festive pair! Check out the whiteboard at the gym for all the details.

Workout

Back squat
20 reps at 55% of 1RM

Then,

1-1-1-1-1-1 reps for load of:
3 push press + 3 front squats

Workout

3 rounds for time of:
800m run
30 pull-ups
30 weighted step-ups (50/35 lb, 20 in)

Workout

For time:
30 knees-to-elbows
1:30 handstand hold
20 knees-to-elbow
1:00 handstand hold
10 knees-to-elbows
0:30 handstand hold

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Rest day or make-up day

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

Back squat
20 reps at 45% of 1RM

Then,

12-9-6 reps for time:
Squat clean (225/155 lb)
Weighted ring dip (35/25 lb)

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

For load:

Deadlift
3-3-3-3-3

Then,

21-15-9 reps for time of:
Deadlift (185/125 lb)
Burpees

We are closed on Friday, November 29.

Join us for a family friendly workout at 10 a.m. on Thanksgiving Day.

We are closed on Friday, November 29.

Workout

As many rounds as possible in 12 minutes of:
3 snatches (135/95 lb)
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

__________

Thanksgiving Week Schedule

There will be a family friendly workout on Thursday, November 28 at 10 a.m.

The gym is closed on Friday, November 29.

Workout

Back squat
20 reps at 40% 1RM

Then,

For load:

Back squat
5-10-5-10-5

Workout

4 rounds starting every 6 minutes of:
30/24 calorie bike
20 dumbbell bench press (50/35 lb)

Score is total working time

Rest day or make-up day

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

For time with a partner:
80/60 calorie row
80 power cleans (155/105 lb)
80/60 calorie row
80 shoulder-to-overhead (155/105 lb)
80/60 calorie row
80 bar-facing burpees

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!

Workout

Back squat
20 reps at 35% of 1RM

Then,

14-12-10-8-6 reps for time of:
Back squats (155/105 lb)
Strict pull-ups

__________

Gym Announcement

CFSC is joining the Volunteer Center's Wishing Stars program this year in an effort to give back to the community. Stars will be posted in the gym starting Thursday, November 21. The drop-off deadline for gifts is December 11.

You can read more about the program here.

If you have questions, please talk to your coach!