Due to poor air quality, workouts throughout the day will be at the coaches' discretion. 

For quality: 
20 strict toes-to-bars

3 rounds for reps: 
1-minute row
1-minute double-unders
1-minute sit-ups

Rest Day

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AFFILIATE CUP REMINDER: The Santa Cruz Affiliate Cup is this Saturday, Oct. 14! The gym will be closed all day Saturday. We have five teams competing, so come out to CrossFit HQ and support our athletes! 

Every minute for 8 minutes: 
10 overhead squats (45/35 lb.)

2 rounds: 
Tabata run
*Out and back for distance

Isabel
For time: 
30 snatches (135/95 lb.)

3 rounds not for time: 
15 hip extensions
15 good mornings (25-lb. plate)
15 weighted AbMat sit-ups (35/25 lb.)

Front squat
*Work up to a heavy double

4 rounds, 30 seconds on/30 seconds off: 
Toes-to-bars
*Directly into a max set of toes-to-bars

Rest Day

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Read "Dumbbell Smarts" from the CrossFit Journal

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The 2017 Santa Cruz Affiliate Cup is in one week! On Saturday, October 14, all area CrossFit affiliates from Santa Cruz county will gather at CrossFit HQ for a fun-filled team competition. CrossFit Santa Cruz has 5 teams competing, and there will be activities, vendors, food and beer. Join us next Saturday to support our athletes and have some fun! 

10-minute AMRAP, with a partner:
1 rope climb
5 shoulder-to-overheads (185/125 lb.)
*One athlete works at a time

Tabata D-ball bear hug hold (100/70 lb.)
Tabata hollow hold
Tabata push-up
Tabata bike calories

5 rounds for time: 
400-meter run
20 box jumps (24/20 in.)
10 hang squat snatches (115/75 lb.)