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

Gymnastic Skills (can be in warm-up)

3 Rounds (NOT FOR TIME)

5x Forward Roll (can use mats)
5x Ring Push-ups -Or- Push-Ups
15secs Support Hold

Take your time, concentrate on doing these with GREAT technique.

Deadlift Find 5RM

Row 2k
Rest 3 mins
Run 1200m
Rest 3 mins
Row 1k

Level II

15 minutes of mobility work

4 rounds
10 double squat wallballs 20/15
20 push ups
15 kbs 2/1.5

Level III

Back Squat

2×5 @ 65%
2×5 @ 70%

Front Squat

4×5 @ 60%

3×10 Good Mornings

Weighted Walking Lunge 3 Trips

Bench Press 7×5 @ 70%

Weighted Pull Up 3×3

Row 1k
Rest 5 mins
Row 500m
 

GYMNASTY

7 mins Frog Stand (Planche Progression work)

3×5 Press-to-Headstand

3×5 GHR

3×5 Natural Leg Curl

3×10 Leg Extensions