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.

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Viking Laws

TODAY’S WODS

Today we bid fair winds and following seas to Geauston who is off to serve his country in the beautiful country of Japan. We'll miss you my man, whenever you get back to San Diego let us know! This last fight is for you...

Level I

Skill: Power Clean practice technique for 10-15 mins, then spend 10-15 mins working up to a heavy single for the day.

WOD:

“Lucy Liu”

21 DB Thrusters (30/20)
9 Burpees
15 DB Thrusters
15 Burpees
9 DB Thrusters
21 Burpees

Bringing Sexy Back

Level II

“FIGHT GONE BAD!”

Perform 3 Rounds of as many reps as possible in 1 min of each of the following exercises:

Wall Ball
SDHP (75/45)
Box Jump 20″
Push Press (75/45)
Row (for calories)

*Rest 1 minute between rounds

The Setup

Level III

Snatch Balance 10 x 1
Do not go heavy, take it easy and work form!

Weighted pull ups 7 x 2

GHD Sit ups 4 x 15

100 burpees for time
Or
B street crippler x 7

SDPD

Fight Gone Bad with 6am Class!!!

WOMEN

Skill: Double Unders

8min AMRAP

5 GHD Sit-Ups
1 Trip Ag Walk
10 Goblet Squats

Rest 5 mins

10x50m Sled Pull