ANNOUNCEMENTS

CF Kids!! - CFSD is starting up a CF Kids program in the very near future!  If you are interested (or know someone who is), please e-mail Christie at christie@crossfitsandiego.com noting your interest.  Please also indicate the age(s) of your children and what days/times work best for you for a kids class.  Please note, the average kids’ class will take about 45 min for children under then age of 8 and will take an hour for kids who are older. We hope to hear from you!

CFSD Annual Powerlifting Competition – “The Captain” (Eric) is back in town, which can only mean one thing.  Time to LIFT!!  Save the date for July 21sttentative times of 10am-3pm for the Powerlifting Comp.  More details on entry fee and requirements to follow.  This will be a great way to see where you are at in a fun way.  If you’ve never competed in a Crossfit event before this is a great way to get a taste for it on a smaller in-house scale.  If you have competed before you already know how exciting this will be.  Sign-ups will start by the end of this week.

RECOMMENDED READING

An excerpt in a book detailing why kids need physical education…oh did I mention it was published in 1879!

TODAY’S WODS

Calm before the storm

Level I

Deadlift 1×5

65 Abmat Sit-Ups

Death by 10m Sprints…Do 1 sprint the 1st minute, 2 sprints the 2nd, 3 the 3rd…until unable to complete the requisite number of sprints in the minute.

The sled is Julie's new security blanket, take it from her at your own risk

Level II

Snatch 8×1

For Time

Row 500m
40 Burpee WB (20/15)
30 Walking Lunge
20 Box Jumps (30/24)
10 Snatch (115/85)
Row 500m

4:30pm getting it done!

Level III

Hatch Squat Week 4/Day 2

Back Squat

1×8 @ 65%
1×8 @ 70%
1×8 @ 75%
1×8 @ 80%

Front Squat

1×5 @ 60%
1×5 @ 65%
2×5 @ 70%

4 Trips Death March
3×10 Weighted Step-ups 20″ box

For Time

Row 300m
30 Ring Dips
20 HSPU
10 Push-ups
50 Double Unders

The boy learning to swim, start 'em young!

Gymnasty

Complete 4 Rounds

90 secs HS Wall Runs
5 “Rings Turned Out” Dips – or – 10 Ring Dips
30 secs aggregate Ring Support in “L” – or – “Tuck” position

*Rest 20 secs between exercises
**Rest 2-3 mins between rounds

Finish with 2×8 wrist push-up series – DO NOT SKIP