Workout
7 rounds for total load of:
power clean +
front squat +
hang squat clean +
push jerk +
split jerk
Wednesday, October 12
Workout
For time:
600m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
400m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
200m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
__________
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
How: Sign up on Pike13
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!
Tuesday, October 11
Rest day or make-up day
__________
Re-live some of the action at the 2022 CrossFit Games. Watch Miles to Madison 10.22: The Most Iconic Event in CrossFit Games History.
Monday, October 10
Workout
For time:
100 strict pull-ups
Then,
For low score:
Tabata squats
__________
Recipe of the Week
Beware. This brussels sprout slaw is a gateway for those that claim not to like brussels! We think it might quickly become a staple side dish. Pair it with your favorite protein and enjoy!
Don’t do pork? Leave out the bacon and sub an alternate oil such as olive, avocado or coconut for bacon grease. Easy day.
Sunday, October 9
Saturday, October 8
Workout
10-8-6-4-2 reps for time of:
D-ball over-the-shoulder (100/70 lb)
Strict deficit handstand push-ups (35/15 lb plates)
__________
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
How: Sign up on Pike13
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!
Friday, October 7
Rest day or make-up day
__________
Ever felt like your movement was inefficient or you were compensating in one area for a deficiency somewhere else? Learn more about it. Watch Movement Compensation Panel from CrossFit.com.
Thursday, October 6
Workout
As many rounds as possible in 17 minutes of:
25 GHD sit-ups
50 double unders
100 ft (25 ft x 4) single dumbbell overhead walking lunge (50/35 lb)
__________
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!
Wednesday, October 5
Tuesday, October 4
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!
