Row 1,000 meters for time

Then, 10 rounds for time: 
30 double-unders
10 push-ups

Front squat 3-3-3-3-3-3-3

Run 1 mile for time

Run 400 meters for time

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Don't forget! Come by Cava Wine Bar for a gym gathering on Saturday, starting at 6 p.m.! 

"Cole got is his first bar muscle-up today—after about a year-and-a-half of working on it. A meaningful shot." —Coach Laurie

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Rest Day

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Watch "Santa Cruz Affiliate Cup 2016" for a recap on the 8th edition of the local competition. 

Tabata This! 
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Your score is the least number of reps performed in any of the 8 intervals. Unit for the row is calories. 

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Join us at 6 p.m., Saturday, November 5 at Cava Wine Bar for a post Affiliate Cup and November birthday celebration!

Nastier Girls
3 rounds for time: 
50 wall-ball shots (20/14 lb.)
7 strict muscle-ups
10 hang power cleans (175/115 lb.)

7 sets of: 
1 hang squat clean
1 push jerk
1 hang squat clean
1 split jerk
1 hang squat clean
2 split jerks

Rest Day

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Read "Row Pro: Calories vs. Meters" from the CrossFit Journal

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Schedule Reminder: The last class is at 12 p.m. Happy Halloween! 

Overhead squat 5-1-10-1-15-1

30-minute AMRAP:
21 handstand push-ups
750-meter row
21 toes-to-bars
600-meter run

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Schedule Update: No 5 and 6 p.m. classes on Monday, October 31. Enjoy the Halloween festivities!