Sunday, November 13

Dean and Kat

Workout

For load:
Bench press
3-3-3-3-3-3-3

Saturday, November 12

Ewa

Rest day or make-up day

__________

Gym Announcements

For those that like to plan ahead, below is our Thanksgiving schedule.

• November 23: Classes at 6:00 a.m., 7:15 a.m., 8:30 a.m. and 12:00 p.m. only. No 5:00 p.m. or 6:15 p.m. classes.

• November 24: CLOSED

• November 25: CLOSED

Friday, November 11

Greyson

Workout

“Chad”

For time:
1,000 weighted box step-ups (45/35 lbs, 20 in)

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

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 will be plenty of scaling options available for this workout.

__________

Veterans Day Information

Schedule

We will have a regular schedule today, Friday, November 11.

Fundraiser

There is a fundraiser in Chad’s honor supporting veteran suicide prevention.

You can learn more, register or donate here.

Thursday, November 10

CrossFit Kids

Workout

As many rounds as possible in 12 minutes of:
8 burpees
8 toes-to bar

__________

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.

Wednesday, November 9

Rachel

Workout

5 superset rounds for load and reps:

10 deadlifts (pick load)
Max reps parallette handstand push-ups

Rest as needed between efforts.

__________

Veterans Day Information

Schedule

We will have a regular schedule on Friday, November 11.

Workout

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 will be plenty of scaling options available for this workout.

Fundraiser

There is a fundraiser in his honor supporting veteran suicide prevention.

You can learn more, register or donate here.

Tuesday, November 8

Matt and Jared

Rest day or make-up day

__________

Coming Up This Friday

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.

Monday, November 7

Kim and Cody

Workout

“Tabata This!”

Tabata row (calories)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score is lowest reps for each movement.

__________

Recipe of the Week

A main dish this week: simple and delectable oven roasted lamb loin chops. Give them a whirl!

Sunday, November 6

Steven

Workout

For load:
Single-arm dumbbell jerk
10-8-6-4-2 (right arm)
10-8-6-4-2 (left arm)

__________

Veterans Day Information

Schedule

We will have a regular schedule on Friday, November 11.

Workout

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 will be plenty of scaling options available for this workout.

Fundraiser

There is a fundraiser in his honor supporting veteran suicide prevention.

You can learn more, register or donate here.

Saturday, November 5

Sheryl and Rocco

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.

Friday, November 4

Noon class

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.