Rest day or make-up day
__________
Recipe of the Week
Easy roast chicken from Bon Appetit. Feed your family (or have some leftovers for the week).
Monday, October 3
Sunday, October 2
Workout
For time:
30 muscle-ups
__________
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!
Saturday, October 1
Workout
5 rounds for time of:
15 dumbbell front squats (50/35 lb)
50 ft handstand walk (25 ft x 2)
__________
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.
Friday, September 30
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.
Thursday, September 29
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.
Wednesday, September 28
Workout
1 rep max
Bench press
__________
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
Tuesday, September 27
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.
Monday, September 26
Workout
Every 4 minutes for 28 minutes of:
20/15 calorie bike erg
Score is total working time. Low score wins.
__________
Recipe of the Week
Golden cauliflower rice courtesy of Radical Roots. Easy, versatile and tasty!
__________
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
Sunday, September 25
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
Saturday, September 24
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)
