ANNOUNCEMENTS

Whole Life Challenge - Last day to sign up is the 14th, don’t miss out!    Register here.

Pre-Game Huddle THIS Wednesday Sept. 12th at 5:30pm!  Be there for the CFSD Whole Life Challenge Q&A session, especially if you are on the fence.  Minutes will be provided Wednesday evening by e-mail.

CROSSFIT KIDS!  We are ready to launch!  Christie (christie@crossfitsandiego.com) is running the program so please let her and I (aush@crossfitsandiego.com) know if your child plans to attend, age, name, and of course if you have questions.  We will kick off Saturday Sept 15th, please arrive with your kid(s) at 1100, with the intention of starting at 1115.  For logistic purposes please remember that the 15th is also the kick-off of the Whole Life Challenge from 0830-1030.

RECOMMENDED READING – Train Your Mind

TODAY’S WODS

Level I

Max Strict Pull-Ups (if you don’t get 1, perform 2×5 negatives)

Shoulder Press 3×5

EMOM for 10 mins

(odd minutes) 4 Ring Dips – Or – 7 Push-Ups
(even minutes) 7 KTE

Extra Credit: 4 Trips Crab Walk (stomach to ceiling)

Level II

Back Squat 10×2 @ 50% (move fast on the way up, SPEED!)

4×12 Good Mornings

For Time:

50 Box Jumps
50 KB Swings

*Split the work up into whatever round/rep scheme you want, just ensure you do 50 Box Jumps and 50 KB Swings

Level III

Jerk – heavy single

Power Snatch – heavy single

Push Press – heavy single

21 – 15 – 9
Thrusters 95/65
Ring Push ups

GYMNASTY

Ring Strength routines TBD @ your skill level.