Tuesday, October 4

Sal and Sonny

Workout

Hang squat snatch
3-3-3-3-3-3-3-3-3-3

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
Cost: No charge to attend, but we ask for a contribution to one of the following:

• CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)

• Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
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!

Monday, October 3

Dawn

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).

Sunday, October 2

Dean and the Saturday class

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

Leah

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

Rob

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

Kat

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

Steve T. and the 7:15 a.m. crew

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

Hannah and Tamara

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

Jeff, Kim, Inti and Ruti

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

Jared

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