Thursday, November 3

Tyler

Workout

1 rep-max muscle snatch

Then,

6 rounds for time of:
6 power snatches (95/65 lb)
12 pistols

Wednesday, November 2

Leah

Workout

For load:
Front squat
3-3-3-3-3-3-3

__________

Upcoming Events

November Casual Hang

What: Family-friendly monthly hang out with your CFSC friends
When: Friday, November 4 starting at 5 p.m.
Where: Humble Sea Brewing Co., 820 Swift St., Santa Cruz

New to CrossFit Introductory Session

What: Introductory session for those interested in CrossFit Santa Cruz
When: Saturday, November 5 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.

Tuesday, November 1

Pumpkin Fun

Workout

10-8-6-4-2 reps for time of:
Clean and jerks (155/105 lb)
Muscle-ups

__________

This Week’s Event

Join us this Friday, November 4 starting at 5 p.m. for our November casual hang out at Humble Sea Brewing Co., 820 Swift St, Santa Cruz, CA! Families and friends are welcome.

Monday, October 31

Happy Halloween! We are closed today.

Coach Leah’s Go-to At Home Workout

For time:
25 burpees
50 air squats
20 burpees
40 air squats
15 burpees
30 air squats
10 burpees
20 air squats
5 burpees
10 air squats

__________

Recipe of the Week

It’s fall and fall means pumpkin! This delicious pumpkin custard from Primal Palate is a quick and simple winner.

Pro-tip: If you’re avoiding sugar altogether, you can even leave out the maple sugar for a tasty pumpkin pie-like treat.

Sunday, October 30

Inti and the Saturday class

Workout

For time:
1,000m row
30 box jumps (24/20 in)
200 ft single-arm dumbbell overhead walking lunge (50/35 lb)
30 box jumps
1,000m row

__________

Reminders

Halloween Schedule

We are closed on Monday, October 31. Have a spook-tacular Halloween!

November’s Casual Monthly Meet-up

What: Family-friendly casual gathering to hang out and meet other CFSC members
When: Friday, November 4 starting at 5 p.m.
Where: Humble Sea Brewing Co., 820 Swift St, Santa Cruz, CA

Saturday, October 29

Dean and Sheryl

Workout

3 rounds for time of:
800m run
30 kettlebell swings (50/35 lb)
15 thrusters (95/65 lb)

__________

Today’s the Day

Pumpkin Fun

Today, Saturday, October 29th, starting at 10:15 a.m. we’ll be hosting a workout (10:15) and a pumpkin carving event (11:15).

Bring a pumpkin, carving tools and your family! Some light snacks and drinks will be provided, but feel free to bring something to share.

Note: There will be a regular 9 a.m. class on Saturday. Costumes are encouraged!

__________

Reminders

Halloween Schedule

We are closed on Monday, October 31. Have a spook-tacular Halloween!

November’s Casual Monthly Meet-up

What: Family-friendly casual gathering to hang out and meet other CFSC members
When: Friday, November 4 starting at 5 p.m.
Where: Humble Sea Brewing Co., 820 Swift St, Santa Cruz, CA

Friday, October 28

Roger

Workout

As many rounds as possible in 20 minutes of:
5 pullovers
20 GHD sit-ups
1 minute plank hold

__________

Gym Events & Reminders

Pumpkin Fun

Tomorrow, Saturday, October 29th, starting at 10:15 a.m. we’ll be hosting a workout (10:15) and a pumpkin carving event (11:15).

What to bring:

• Pumpkin

• Carving tools (if you have them)

• Your family

• Snacks and drinks to share (optional)

Note: There will be a regular 9 a.m. class on Saturday. Costumes are encouraged!

Halloween Schedule

We are closed on Monday, October 31. Have a spook-tacular Halloween!

November’s Casual Monthly Meet-up

What: Family-friendly casual gathering to hang out and meet other CFSC members
When: Friday, November 4 starting at 5 p.m.
Where: Humble Sea Brewing Co., 820 Swift St, Santa Cruz, CA

Thursday, October 27

Zoe

Rest day or make-up day

__________

Gym Events & Reminders

Pumpkin Fun

This Saturday, October 29th starting at 10:15 a.m. we’ll be hosting a workout (10:15) and a pumpkin carving event (11:15).

What to bring:

• Pumpkin

• Carving tools (if you have them)

• Your family

• Snacks and/or drinks to share (optional)

Note: There will be a regular 9 a.m. class on Saturday. Costumes are encouraged!

Halloween Schedule

We are closed on Monday, October 31. Have a spook-tacular Halloween!

November’s Casual Monthly Meet-up

What: Family-friendly casual gathering to hang out and meet other CFSC members
When: Friday, November 4 starting at 5 p.m.
Where: Humble Sea Brewing Co., 820 Swift St, Santa Cruz, CA

Wednesday, October 26

Larry and Quan

Workout

21-18-15-12-9-6-3 reps for time of:
Overhead squats (95/65 lb)
30 double-unders after each set

__________

This Week’s Event

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
What to bring:

• Pumpkin

• Pumpkin carving tools (if you have them)

• Your family

• Food and drink to share (optional)

Note: There will be a regular 9 a.m. class on Saturday. Costumes are encouraged!

Tuesday, October 25

Sleep 101 with Kim

Workout

For load:

Deadlift
3-3-3-3-3-3-3

__________

Gym Announcements

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!

Note: There will be a regular 9 a.m. class as well. Costumes are encouraged!

Halloween Schedule

Reminder that we will be closed on Monday, October 31. Have a spook-tacular Halloween!