ANNOUNCEMENTS

Whole Life Challenge – REGISTRATION IS OPEN!!  Click on this link to register!  Remember to sign up and have any friends or family sign up under CrossFit San Diego (CFSD).

Speaking of inviting friends and family, anyone is eligible to sign up (even non-crossfitters) to join us in the Whole Life Challenge.  They DO NOT need to join CFSD (or any other Crossfit for that matter) to participate.  So to help you help your friends and family on the journey, we are creating a Whole Life Challenge exercise program for folks who don’t go to a Crossfit gym.  This will be a 6 day/week program with 3 days being workout days and 3 days being active recovery days.  The program will be written for 2 months (the duration of the challenge). The program will be written for folks with limited to no equipment available to workout with.  It will just be a bonus if they happen to workout at some type of gym, because they’ll have some access to equipment then.

Remember the challenge kicks off on Saturday Sept 15th @ 0900 (MARK YOUR CALENDARS, we’ll do the preliminaries and then we’re going to a TBD park for some games and BBQ, I’m thinking Ultimate Frisbee, but am open to suggestions)

PHOTO Competition We are not a boring gym, but I haven’t seen one picture yet??!  C’mon CFSD I know some of you can take a picture with the graffiti in the background and post it on Facebook for likes.  Remember winner(s) get entry to the Whole Life Challenge and their car handwashed by Aush!  Don’t let Slater walk away with this.  Because some of you are taking your time, I’m extending the deadline until Wed Aug 22rd.

LEFT COAST INVITATIONAL Many CFSD’ers will be competing THIS WEEKEND at the invitational.  Put on your CFSD t-shirt and come out and Cheer them all on.  The competition is Sat and Sun from 8am-6pm both days.  You may not be able to hang all day, but come out when you can to support.

Competitors: Christie Jes V Danny Ron Miah Melissa P Brian Ryan W Good Luck everyone, HAVE FUN, DO WORK!

TODAY’S WODS

Level I

15 Mins Mobility

3×5 Pull-Up Progression

Back Squat 3×5 (add 5-10#)

Level II

Squat 7×5 @ 75%

5×5 Pendlay Rows

Skill: Work on your weakness

Level III

Snatch 70%x3, 80%x2x4, 85%x1, 90%x1

Behind the neck press 3 x 5

12 minute AMRAP
5/3 muscle ups
10 deck squats
10 yard handstand walk

Rest 3 minutes

Max effort HSPU
REST 30 seconds
Max effort unbroken double unders (3 attempts)