Workout
“Kelly”
5 rounds for time of:
400m run
30 box jumps (24/20 in)
30 wall balls (20/14 lb)
__________
Gym Announcements
Veterans Day
We will have a regular schedule on Friday, November 11. The workout of the day will be a hero workout: Chad.
Chad is a workout near and dear to our hearts. Chad was the husband of a colleague of Coach Hollis and Coach Leah at CrossFit HQ. There is a fundraiser in his honor supporting veteran suicide prevention.
You can learn more, register or donate here.
Rest day or make-up day
__________
Today’s the Day!
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.
This Weekend
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.
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.
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.
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.
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
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
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
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
