ANNOUNCEMENTS

Whole Life Challenge - Challenge yourself, challenge your family, challenge your friends…$45 to register.  Register here.

ULTIMATE ATHLETES SEMINAR Why should you do this seminar?  Because Coach Scarpulla keeps it simple.  Most of us in CrossFit are on the path to becoming fitness aficionados.  When you’ve been learning about fitness long enough you’ll realize that there’s nothing new under the sun.  I don’t care which training program is the latest craze somebody was training that way 40 years ago.  Call it Outlaw, call it OPT, Westside, whatever is the flavor of the month right now…  All of these GREAT programs, and they are GREAT, were reincarnations of other GREAT programs.  So what does this have to do with this seminar.  It’s simple, you want to begin to understand what makes a program GREAT.  You want to learn to identify if a program is worth your $$.  Can you honestly assess CFSD’s programming?  What if you move from San Diego, how do you find another GREAT gym?  What if $$ is tight and you need to workout at home, how do you design a program that works?

If you want to continue with fitness you owe it to yourself and the other folks YOU WILL influence to constantly LEARN.  This seminar is a GREAT way to do that.  We have only a few spots left.  The seminar is this weekend.  I can’t over-emphasize how much I recommend you be there!  I truly want you all to succeed, it doesn’t just happen, start making it happen, by making it a priority.

TODAY’S WODS

Lovely Mags is back! Great to see her in her old stomping grounds, she’s killing it out in Manhattan, if we’re lucky she’ll be in again this afternoon (FYI if you know her and want to say HI!)

Level I

Spend 10 mins working Handstands
3x30sec Ring Support

Bottom-to-Bottom Tabata Squats

Wait is Kat tired?

Nope!

Level II

3 Rounds for time

5 Clapping Push-Ups
7 HSPU
45 secs Ring Support

Rest 5-7 mins

Bottom-to-Bottom Tabata Squats

Ari AND Dale in the gym…good to see both of them back getting some work in!

Level III

Clean – 80% x 2 x 2, 80% x 1 x 3

Clean Pull – 95% (of clean) x 3 x 2, 100% x 3 x 2

Front Squat – 85% x 2 x 4

3 Rounds
10 Deadlift  225/155
3 Muscle up
10 Pull ups

Dodgeball Team “No Excuses”

SDPD

SKILL:Clean Pulls

4 rounds
10 Hand release push ups
15 Russian Kbs
20 Air squats
20 box steps ups between each round

Dodgeball Team “Come at me bro”

WOMEN

Negative pull ups 3×5

4 rounds
100 meter run
15 American KBs
30 Air squats
Rest 1 minute between rounds

Put me in Coach!!