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.
Workout
For time:
100 strict pull-ups
Then,
For low score:
Tabata squats
__________
Recipe of the Week
Beware. This brussels sprout slaw is a gateway for those that claim not to like brussels! We think it might quickly become a staple side dish. Pair it with your favorite protein and enjoy!
Don’t do pork? Leave out the bacon and sub an alternate oil such as olive, avocado or coconut for bacon grease. Easy day.
Rest day or make-up day
__________
Recipe of the Week
Easy roast chicken from Bon Appetit. Feed your family (or have some leftovers for the week).
Workout
Every 4 minutes for 28 minutes of:
20/15 calorie bike erg
Score is total working time. Low score wins.
__________
Recipe of the Week
Golden cauliflower rice courtesy of Radical Roots. Easy, versatile and tasty!
__________
Upcoming Events
October Casual Monthly Meet Up
What: Monthly gathering to meet and hang out with gym friends!
When: Saturday, October 1 starting at 4 p.m.
Where: MJA Tasting Room, 328 Ingalls St, Santa Cruz, CA
Workout
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
__________
Recipe of the Week
Try this dry rub recipe on a slow, oven-roasted pork shoulder! No need for the sugar; just cut the salt. Delicious.
3 tablespoons paprika
1 tablespoon garlic powder
1 tablespoon dry mustard
1.5 tablespoons coarse sea salt
1 (5 to 7 pound) pork roast, preferably shoulder or Boston butt
__________
Upcoming Gym Events
Nutrition 101 with Coach Leah
What: Learn the basics of nutrition (or get a refresh)
When: Saturday, September 24 from 10:30 a.m. - 11:30 a.m.
Where: CrossFit Santa Cruz
How: Free for members; please sign up on Pike13.
October Casual Monthly Meet Up
What: Monthly gathering to meet and hang out with gym friends!
When: Saturday, October 1 starting at 4 p.m.
Where: MJA Tasting Room, 328 Ingalls St, Santa Cruz, CA
Workout
For time:
60 burpees
50 wall balls (20/14 lb)
40 box jumps (24/20 in)
30 deadlifts (185/125 lb)
20 power cleans (185/125 lb)
10 front squats (185/125 lb)
__________
Recipe of the Week
As you may have heard, CrossFit believes nutrition is the foundation of your development as an athlete, and we want to help!
Every Monday we’ll be sharing a healthy recipe to set you up for success for the week.
Check out this delicious squash casserole recipe. Excellent fresh and even better reheated in the oven!
If you have any healthy recipes you’d like to share, please email them to info@crossfitsantacruz.com and we’ll get them into the queue.
