Workout

For time:
30 muscle-ups

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Gym Announcements

What: Pumpkin Fun
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

Workout

5 rounds for time of:
15 dumbbell front squats (50/35 lb)
50 ft handstand walk (25 ft x 2)

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Today’s Gym Events!

October Monthly Meet Up

What: Casual hang with your gym friends!
When: Today! Saturday, October 1 starting at 4 p.m.
Where: MJA Vineyards - Westside Tasting Room, 328 Ingalls St, Santa Cruz, CA

Introduction to CrossFit/CrossFit Basics

What: Monthly introductory session for those interested in CrossFit Santa Cruz.
When: Today! Saturday, October 1 from 2 p.m. to 4 p.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com for more information or to get signed up.

Workout

As many rounds as possible in 20 minutes of:
20/15 cal row
15 box jumps (24/20 in)
5 deadlifts (275/185 lb)

__________

Tomorrow’s Gym Events!

October Monthly Meet Up

What: Casual hang with your gym friends!
When: Saturday, October 1 starting at 4 p.m.
Where: MJA Vineyards - Westside Tasting Room, 328 Ingalls St, Santa Cruz, CA

Introduction to CrossFit/CrossFit Basics

What: Monthly introductory session for those interested in CrossFit Santa Cruz.
When: Saturday, October 1 from 2 p.m. to 4 p.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com for more information or to get signed up.

Rest day or make-up day

__________

Gym Announcements

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

October Introductory Session

What: Monthly introductory session for those interested in CrossFit Santa Cruz.
When: Saturday, October 1 from 2 p.m. to 4 p.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com for information and to get signed up.

Workout

1 rep max
Bench press
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Upcoming Events

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 time:
1 mile run
Then,
30-20-10 reps of:
Single arm hang power clean and jerk (50/35 lb) *
Burpees
Then,
1 mile run

* Change arms every 5 reps.

__________

Gym Announcements

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

October Introductory Session

What: Monthly introductory session for those interested in CrossFit Santa Cruz.
When: Saturday, October 1 from 2 p.m. to 4 p.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com for information and to get signed up.

Rest day or make-up day

__________

Upcoming Events

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:

Every 2 minutes for 30 minutes of:
1 hang power clean +
2 push jerks +
2 split jerks

__________

Today’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)