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).

PHOTO Competition Submissions are rolling in, remember the competition closes next Thursday!  The sooner you get your photo up, the more likes you’ll get, don’t forget to look at the rules which were posted on the blog a couple of days ago!

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, and Ryan W Good Luck everyone, HAVE FUN, DO WORK!

CUBBIES We are constantly striving to improve CFSD, the next effort will be a small scale overhaul of the community cubbies.  Unfortunately right now those cubbies ARE NOT for permanent storage of your things.  Because there are 120 or so members and GROWING!  But only 16 community cubbies we all can’t have one, or even share it between 2 or 3 people, the numbers just don’t work.  Please be courteous and remove any items you may have been storing overnight ASAP.  This coming Friday (one week from today) we will REMOVE and BOX UP any items remaining on the cubby after the 6pm Friday night class.  We are open for suggestions on how to fashion an ORGANIZED and PRESENTABLE storage area.

TODAY’S WODS

Digging the black board, for now no shoes on the board, especially for HSPU…thanks!  Cubby clean out Next Friday!!!  Please get your stuff.

Level I

Spend 10-15 mins working Clean Technique

EMOM for 15 mins 2 Power Clean (start light and try to increase weight each minute)

5 Rounds

200m Run
10 Box Jumps
10 KTE
10 Push-Ups

Slater’s submission for the photo challenge…Nice Mike!

Level II

4×4 HSPU

5 Rope Climbs

For Time

100 KB Swings (2/1.5) -Russian okay
100 KTE

*Break up workload however you’d like.

“Bill’s Bells” -Bills submission for the photo comp, keep ‘em coming, get those likes on Facebook! Don’t forget to promote your picture, witty banter, self-promotion, etc

Level III

Find your 1RM Overhead Squat

7  x 100 meter Sprints
Rest 45 seconds between sprints

3 Rounds

Max Effort muscle ups
Once you break immediately upon coming off the rings
15 Power Cleans 135/95
50 box jumps

Rest 2 minutes between rounds

SDPD

3 x 30 second Hollow Rocks
3 x 10 Back Extensions

For time:
10 thrusters 85/55
10 Pull-ups
10 Hang Power Cleans
20 Double unders
10 Hang Power cleans
10 Pull ups
10 Thrusters

WOMEN

Skill: Single arm KB snatch

Accumulate 2 min. In a L-sit

5×3 Deadlift @ 85% of 1 RM

For time:
2 Wall walks
4 HSPU
Run 400
10 GHD sit ups
10 KB Snatch Each arm
10 GHD sit ups
Run 400
4 HSPU
2 Wall Walks