ANNOUNCEMENTS

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

Pleased to ANNOUNCE two of our sponsors so far.

Carlson Labs and The San Diego Padres!

Yep you heard it, The winners of this challenge (Top male and female) will get over $100 worth of high quality fish oil and other CFSD Staff approved supplements from Carlson Labs and also tickets for TWO for the Padres Game of YOUR CHOICE during the 2013 season!

This is just tip of the iceberg CFSD, I’m waiting on confirmation from an apparel company, a BIG one and a few other surprises.  The prize packages are going to be HUGE!  In addition to the overall winners, we’ll also have a weekly challenge and prizes for the winner of each of those, weekly.  Why you are not signed up yet is beyond me…

ULTIMATE ATHLETES SEMINAR Begins this Saturday for those signed up I will be shooting out an informational e-mail tomorrow, get ready to hit some PR’s and take your training to the next level!  Keep it Simple!!

TODAY’S WODS

Pete

Level I

20 mins to find Deadlift 1RM -or- Work on technique

5 Rounds

Row 250m
Max Pull-Ups -or- Ring Rows
Rest 2 mins between rounds/NO rest between row and pull-ups/ring rows

Who HASN’T done this stretch with Em?

Level II

Take 15 mins to find Deadlift 5RM

5 Cleans 135/95
30 Pull-Ups
Rest 60 secs (change bar weight)
5 Cleans 145/100
25 Pull-Ups
Rest 60 secs
5 Cleans 155/105
20 Pull-Ups
Rest 60 secs
5 Cleans 165/110
15 Pull-Ups
Rest 60 secs
6 Cleans 175/115
10 Pull-Ups

NO POWER CLEANS!

Still the same!

Level III

Power Clean – 70% x 2 x 2, 75% x 1 x 3

Hang Snatch (below knee) – 70% x 2 x 2, 75% x 1 x 3

Overhead Squat – heavy single

5 Rounds
Run 200
7 Hang Power Cleans 155/115
10 GHD Sit up

Rest 90 Seconds between rounds, go all out on each round but also try to go unbroken on each movement.

GYMNASTICS

10 Cast Wall Walks

5 Trips Tuck Traverse South-Side Walls

Accumulate 7 mins in a HS

Finish 3×3 Press to Headstand/3×5 HLL