ANNOUNCEMENTS

Level I test out next week!  Attention all CFSD Level I athletes test out week will be conducted next week.  01-05 OCT.  Even if you are only 2x/week try to make it to four classes if possible.  All Noon classes that week will be Level I WODs only (Level II folks can definitely still attend!)

Barbells for Boobs - This Sunday our friends at Crossfit Invictus will be hosting the fundraiser from 9am-12pm.

Heats will run every 15 minutes.  You do not HAVE to pre-register for a heat, however, if you’d like to ensure a certain time e-mail Jaimie@crossfitinvictus.com ASAP, they will run 10 men and 10 women each heat.  The heats begin at 0915 and run every 15 mins until 1145.

The workout is “Grace”, 30 reps for time of Ground to Overhead with a barbell (135/95#).

A CLASSIC!  If you have 90 mins…enjoy!

TODAY’S WODS

Level I

Skill: Sumo Deadlift (work up to Heavy set of 5)

3×10 RDL

3 Rounds

35 Jumping Jacks
20 KB Swings (Russian)
2 Round Trips Bear Crawl

Level II

3×10, 15, or 20 GHD Sit-Ups

4×5 Seated Weighted Box Jumps (sit on a small box, holding two DB or wearing a weight vest, jump to another box, landing with the entire foot on the box)

3 Rounds (Not for time)

3 Rope Climbs
Rest 10-20 secs
30secs Hollow Rocks
Rest 10-20 secs
5 (STRICT) Hanging Leg Lifts
Rest 2-3 mins

Level III

Power Snatch – 60% x 2 x 2, 60% x 1 x 4

Power Clean & Jerk – 60% x 2 x 2, 60% x 1 x 4

Box jump – 3 x 3 Has high as possible

10 Minutes of Cindy

GYMNASTY

3×5 Natural Leg Curl

3×5 Weighted Jumping Deck Squats

3×5 Depth Jumps