Rest day or make-up day

__________

Gym Announcements

Pre-Order Your New Merch

Check out our new apparel designs and pre-order one for yourself (or your friends)!

Deadline to pre-order is Monday, October 24 at 5 p.m.

Pumpkin 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!

Workout

7 sets for total load of:
Squat clean + hang squat clean

__________

Today’s the Day!

What: Sleep 101 with Dr. Kim Babson
Where: CrossFit Santa Cruz
When: Saturday, October 22 at 10:30 a.m.
How: Sign up on Pike13 (or just show up)

More info: Learn sleep principles and tactics from a world-renowned expert. No cost for members, but we request you make 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)

Workout

3 rounds for time of:
500m row
30 GHD sit-ups
400m run
30 push-ups

__________

Tomorrow’s the Day!

What: Sleep 101 with Dr. Kim Babson
Where: CrossFit Santa Cruz
When: Saturday, October 22 at 10:30 a.m.
How: Sign up on Pike13 (or just show up)

More info: Learn sleep principles and tactics from a world-renowned expert. No cost for members, but we request you make 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)

Workout

Every 5 minutes for 5 rounds of:
20/15 calorie bike
10 shoulder-to-overheads (135/95 lb)

Each round is for time.

__________

New Merch Alert

Check out our new apparel designs and pre-order one for yourself (or your friends)!

Rest day or make-up day

__________

Gym Announcements

Sleep 101 with Dr. Kim Babson

At 10:30 a.m. this Saturday, October 22, come learn principles and tactics about sleep from our own world-renowned expert, Kim Babson. Please sign up in advance on Pike13. See you there!

Pre-Order New Merch

Check out our new designs and pre-order one for yourself (or your friends)!

Workout

8 rounds for time of:
8 kettlebell deadlifts (70/53 lb)
8 goblet squats
150 ft suitcase carry

__________

New Merch is Coming Soon!

Pre-order your gear here.

Workout

For total load:
1-1-1-1-1
Sled push 50 ft
__________

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!

Rest day or make-up day

__________

Watch An Explanation of Movement Compensation With Kelly Starrett from CrossFit.com.

Workout

6 rounds for total reps of:
1:00 dumbbell thrusters (50/35 lb)
1:00 row for calories
2:00 rest

__________

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 Pike 13
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!