ANNOUNCEMENTS

Note from Coach Jason: thank you everybody for the well wishes, I’ll find out tomorrow (today) how large the tear was and how many anchors I have and what recovery will be.

Glad to hear it went well Jason!

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 The competition closes Today!  Thank you for everyone who posed, took a picture, and voted…Sorry to leave those of you without Facebook out.

WESTSIDE 4 ATHLETES SEMINAR New DATES 8th and 9th of September…Cost is $300, reserve your spot now.  If you have trouble with the lifts, find you have biomechanical imbalances, or simply want to be the best you can, you OWE it to yourself to do this seminar!  It is for EVERYONE, but I stress ANYONE who thinks they may one day want to compete in CF competitions should be signing up NOW!

CUBBIES Remember Cubbies WILL BE cleaned out Friday evening…claim your stuff and take it with you either today or tomorrow…If not it won’t be thrown out, but it will be boxed and removed so that we can clean the cubbies.

ONLINE WHITEBOARD USE the online whiteboard function on the website.  This is a great way for us coach’s to get feedback on where the gym is at on a large scale and even individually so we can better program for YOU!

RECOMMENDED READING

TODAY’S WODS

Level I

Squat 3×5 (add 5-10#)

3 Rounds
Run 400m
20 Box Jumps
20 Wall Ball

Level II

Squat 5×3 @ 85%

“Elizabeth”

21-15-9

Cleans (135/95)
Ring Dips

Level III

Power Clean 3 x 5 @ 65%
Hang Snatch (Below the Knee) 2 x 5 @ 60%
Snatch Push Press + OHS  3+2 x 3 @ 70%

4 Rounds for time
10 OHS 115/85
15 KBS 2/1.5
10 Pull ups

SDPD

Skill: Clean Pulls

4×100 Meter Row Sprints

3 Rounds for Time:
2 trip AG walk
20 KB swings 1.5/1
20 Squats

WOMEN

4×50 meter Sled Sprint

4xMax Ring Support

Back Squat 5×5@ 75% 1 RM

Weighted Step ups 3×10