2 rounds for time:
800-meter run
20 toes-to-bars
20 GHD sit-ups
20 deadlifts (275/185 lb.)

5 rounds for time:
5 muscle-ups + 2 dips
5 power cleans + 2 front squats (165/115 lb.)

Rest Day

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Read “Five Habits of Highly Successful Eaters” from the CrossFit Journal

Shoulder press 3-3-3-3-3-3-3

Karen
For time:
150 wall-ball shots (20/14 lb.)

3 rounds for time:
400-meter run
21 sumo deadlift high pulls (75/55 lb.)
12 burpees, jumping over the bar

Rest Day

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Watch “For His Family: Peter Burns and CrossFit” from the CrossFit Journal

Happy Halloween!

The gym will close after the 12 p.m. class and there will be no 5 or 6 p.m. classes. Enjoy the Halloween festivities!

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3 rounds of:
Max reps strict pull-ups
Max reps shoulder presses (115/75 lb.)
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Hang power snatch 1-1-1-1-1-1-1-1-1-1

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SCHEDULE REMINDER
The last class of the day on Wednesday, October 31 will be at 12 p.m. The 5 and 6 p.m. classes have been canceled for Halloween.

Congratulations to CFSC team “If It Hurts, Go Slower” for finishing in third place after four grueling workouts on Saturday at the 10th Annual Affiliate Cup!

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15-12-9 reps for time:
Thrusters (135/95 lb.)
Muscle-ups

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Coach Marie is offering a four-week Olympic Lifting Intensive Course that starts on Wednesday, Nov. 14 at 7 p.m. Classes will be held two times a week on Wednesdays and Sundays. The cost is $90. If you’re interested, contact Marie at marie@crossfitsantacruz.com or find her at the gym. The course will be capped at 8 athletes.

Dates for the course are as follows:
Week 1: Nov. 14, 7 p.m. / Nov. 18, 11 a.m.
Week 2: Nov. 28, 7 p.m. / Dec. 2, 11 a.m.
Week 3: Dec. 5, 7 p.m. / Dec. 9, 11 a.m.
Week 4: Dec. 12, 7 p.m. / Dec. 16, 11 a.m.