Recipe of the Week Tom Roth Recipe of the Week Tom Roth

Monday, October 24

Workout

Every 5 minutes for 5 rounds of:
200m run
6 bar muscle-ups

Each round is for time.

__________

Recipe of the Week

A tasty (and easy) side! Give this roasted broccoli with garlic and red pepper flakes recipe a try.

__________

Reminder: Pre-Order Your CFSC Gear

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

Pre-orders close Monday, October 24 at 5 p.m.

Silvia and Steven

Workout

Every 5 minutes for 5 rounds of:
200m run
6 bar muscle-ups

Each round is for time.

__________

Recipe of the Week

A tasty (and easy) side! Give this roasted broccoli with garlic and red pepper flakes recipe a try.

__________

Reminder: Pre-Order Your CFSC Gear

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

Pre-orders close Monday, October 24 at 5 p.m.

Read More
Tom Roth Tom Roth

Sunday, October 23

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!

CrossFit Kids

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!

Read More
Tom Roth Tom Roth

Saturday, October 22

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)

Noon class

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)

Read More
Tom Roth Tom Roth

Friday, October 21

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)

Rob and Kevin

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)

Read More
Tom Roth Tom Roth

Thursday, October 20

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)!

Kim

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)!

Read More
Tom Roth Tom Roth

Wednesday, October 19

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)!

Farid

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)!

Read More
Tom Roth Tom Roth

Tuesday, October 18

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.

Camille

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.

Read More
Recipe of the Week Tom Roth Recipe of the Week Tom Roth

Monday, October 17

Workout

For total distance:
3:00 handstand walk

Then,

As many reps as possible in 10 minutes of:
1 shuttle run
2 burpees
2 shuttle runs
4 burpees
3 shuttle runs
6 burpees

Continue adding 1 shuttle run and 2 burpees until the time elapses.

__________

Recipe of the Week

Looking for a healthy treat? Try these easy baked apples.

__________

Coming This Saturday!

Have challenges with sleep? Curious about why sleep is so important? Come learn more at Sleep 101 with Dr. Kim Babson this Saturday, October 22 at 10:30 a.m.

Please sign up on Pike13.

While there is no charge to attend, we ask 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)

Larry

Workout

For total distance:
3:00 handstand walk

Then,

As many reps as possible in 10 minutes of:
1 shuttle run
2 burpees
2 shuttle runs
4 burpees
3 shuttle runs
6 burpees

Continue adding 1 shuttle run and 2 burpees until the time elapses.

__________

Recipe of the Week

Looking for a healthy treat? Try these easy baked apples.

__________

Coming This Saturday!

Have challenges with sleep? Curious about why sleep is so important? Come learn more at Sleep 101 with Dr. Kim Babson this Saturday, October 22 at 10:30 a.m.

Please sign up on Pike13.

While there is no charge to attend, we ask 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)

Read More
Tom Roth Tom Roth

Sunday, October 16

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!

Hannah

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!

Read More