ANNOUNCEMENTS

CFSD Powerlifting Meet -Register here click on the “Specialty Seminar” Tab.  Also go to the “Programs” link on this website to see the rules and regs.

Westside 4 Athletes Seminar - Yes this seminar is $400, and yes it is worth EVERY Penny and more in our opinion.  If you’re at all serious about training, this is for you.  Remember this opens up to non-CFSD members on July 2nd!  This will definitely sell-out once more folks find out Coach Scarpulla will be on the West Coast.  Register here.

CFSD Instructor Program - The finishing touches on the program to become a CFSD Trainer have been set.  Anyone that has an inkling that you may one want to be a trainer at CFSD should get in touch with Aush and he will get you an e-copy of the program.  Crossfit Level I certification is not required to START the program.

RECOMMENDED READING

Wendler on Quad Dominance

Poliquin on Abadjiev

TODAY’S WODS

Level I

Skill: 20 mins of Clean pulls (from the floor)

For Time

Run 800m
Bear Crawl Down and Back entire floor (Front door-to-Rowers-to-Front door)
50 Double Unders -or- 150 Singles
Bear Crawl Down and Back
60 Abmat Sit-Ups
Bear Crawl Down and Back

Level II
Press 3 x 5 @ 75%

For time

Run 800
100 Hand Release Push Ups
10 Squat Snatches 115/75

Level III

Back Squat                                                                                         Front Squat

5 x 10 Back Extension

3 x 10 Weighted Box Jump (use a weight vest)

21 – 15 – 9

HSPU
Wallball

40 Double unders between each Round!