ANNOUNCEMENTS

CFSD Powerlifting Meet - July 21st is the  DAY!  Remember if you are willing and able to help out for all or part of the day please let Sal know.  Not too late to register, 15 spots are filled, registration closes on July 17th!!  Register HERE under the Specialty Seminar tab.

Sal@crossfitsandiego.com

Westside 4 Athletes Seminar - Great news, we are able to offer the Westside 4 Athletes Seminar @ $350!  $375 for non-members.  This is absolutely a steal in my opinion.  Register here.  Remember this is a TWO-DAY seminar.  In addition to this already being a great price for the amount of info and hands on training received.  Coach Scarpulla has also offered to critique and/or help design workout programs for anyone planning on attending the seminar.  Distance Coaching of this caliber is worth half the admission price alone if taken advantage of.  I’ve done about all I can to make this as sweet a deal as possible.  The rest is up to you and your priorities.

RECOMMENDED READING

Crossfit Games this Weekend – Watch Live on ESPN3 - Going?  Let me know, I’ll be there.  Not many of us making the trek this year…but if you are we should link up!

aush@crossfitsandiego.com

TODAY’S WODS

Level I

Skill: Spend 7-10 mins working Handstand Wall Runs (if wall runs are beyond current capability spend time just working static handstands against the wall) – Level II requirement, non-stop Wall Runs for 30 secs

Bench Press 3×5 (Level II req. 1RM of 1.25x BW – Men/0.75x BW – Women)

10x100m Sprint – Rest 90 secs between efforts

Level II

Press 3 x 5 @70%

For time

Run 400
50 push ups
40 wallball 20/15
30 pull ups
20 GHD sit ups
10 thrusters 115/85
Run 400

Level III

15 minutes of bar muscle up practice

Bench press 6 x 6 @ 70%

Games wod #2

3 rounds
8 split snatch (alternate legs) 115/75
7 Bar Muscle ups
Run 400

*If you can’t get bar muscle ups do regular muscle ups

GYMNASTY

4 Rounds

5 Clapping Pull-Ups
10 FL Pulls
1 Rope Climb (Legless)