Workout

For time with a partner:
5,000m row*

*Every 1,000m perform the following:
60 wall balls (20/14 lb)
50 GHD sit-ups

One athlete works at a time. Split work any way.

__________

Tomorrow’s the day!

Nutrition 101 with Coach Leah

What: Learn the basics of nutrition (or get a refresh)
When: Saturday, September 24 from 10:30 a.m. - 11:30 a.m.
Where: CrossFit Santa Cruz
How: Free for members; please sign up on Pike13 (or just show up)

Workout

“Hope”

Three rounds for total reps of:
1:00 burpees
1:00 power snatches (75/55 lb)
1:00 box jumps (24/20 in)
1:00 thrusters (75/55 lb)
1:00 chest-to-bar pull-ups
1:00 rest

Rest day or make-up day

__________

Watch Exercise and Metabolic Flexibility from CrossFit.com.

__________

Upcoming Gym Events

Nutrition 101 with Coach Leah

What: Learn the basics of nutrition (or get a refresh)
When: Saturday, September 24 from 10:30 a.m. - 11:30 a.m.
Where: CrossFit Santa Cruz
How: Free for members; please sign up on Pike13.

October Casual Monthly Meet Up

What: Monthly gathering to meet and hang out with gym friends!
When: Saturday, October 1 starting at 4 p.m.
Where: MJA Tasting Room, 328 Ingalls St, Santa Cruz, CA

Workout

For load:

Front squat
3-3-3-3-3

__________

Merch Restock Alert

New men’s/unisex t-shirts have arrived. OG design. Get ‘em while they last!

Looking for women’s cut tanks? Don’t stress… they’re coming soon!

Workout

“Griff”

For time:
Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward

Rest day or make-up day

__________

Listen to The Consistency Project: on the Three Pillars of Nutrition Driving 90% of Success.

__________

Upcoming Gym Events

Nutrition 101 with Coach Leah

What: Learn the basics of nutrition (or get a refresh)
When: Saturday, September 24 from 10:30 a.m. - 11:30 a.m.
Where: CrossFit Santa Cruz
How: Free for members; please sign up on Pike13.

October Casual Monthly Meet Up

What: Monthly gathering to meet and hang out with gym friends!
When: Saturday, October 1 starting at 4 p.m.
Where: MJA Tasting Room, 328 Ingalls St, Santa Cruz, CA

Workout

As many rounds as possible in 20 minutes of:
5 push presses (155/105 lb)
10 toes-to-bar
20 lunges

Workout

5 rounds for total reps of:

3 minutes max rope climbs
6 minutes rest

Workout

3 rounds for time of:
400m run
20 back squats

Choose the heaviest load possible for three rounds of unbroken squats.