Rest Day

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Watch “Nutrition: Eating for Performance” from the CrossFit Journal

For time:
50 wall-ball shots (20/14 lb.)
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

4 rounds for time:
400-meter run
200-meter farmers carry (50/35 lb.)

3 rounds for max reps:
Power clean for 30 seconds (155/105 lb.)
Rest for 30 seconds
Power clean for 25 seconds (155/105 lb.)
Rest for 35 seconds
Power clean for 20 seconds (155/105 lb.)
Rest for 40 seconds
Power clean for 15 seconds (155/105 lb.)
Rest for 45 seconds
Power clean for 10 seconds (155/105 lb.)
Rest for 50 seconds

Congratulations to Hannah and Dietrich, who welcomed their baby girl into their family! Greta was born on October 1, weighing 8 lb., 4 oz. Mom and baby are doing great!

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Rest Day

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Read “When 500 Pounds Was Too Much” from the CrossFit Journal

For time:
21 back squats (225/155 lb.)
42 GHD sit-ups
15 back squats
20 GHD sit-ups
9 back squats
18 GHD sit-ups

Shoulder press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1

Team Series Event 8
For time:
30 toes-to-bars
40 dumbbell snatches (50/35 lb.)
50 dumbbell box step-overs
40 dumbbell snatches
30 toes-to-bars

Rest Day

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The 10th Annual Santa Cruz County Affiliate Cup is Saturday, October 27! If you’re interested in competing, you must register a team by Monday, October 1. Contact Coach Laurie or Coach Hollis if you have any questions or want to sign up!

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Read “No Expiration” from the CrossFit Journal

Team Series Event 7
1-rep-max each of:
Deadlift / hang clean / hang clean and jerk

Time cap: 10 minutes

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Good luck to Andrew as he moves to Spain! He’s been a member of CrossFit Santa Cruz for many years and a dedicated 7 a.m.-er. We’ll miss him, but wish him well on this adventure!