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#).

TODAY’S WODS

Level I

Skill: Rope Climb

15 mins of “Cindy”

AMRAP

5 Pull-Ups
10 Push-Ups
15 Squats

Level II

“Lynne”

5 Rounds For Time

Max reps Body Weight Bench Press
Max reps Pull-Ups

Rest As needed between rounds (~3-5 mins), spot for each other!

Finish w/ 3×5 Ring Rows (elevated feet, try putting your heels up on 24-30″ boxes…)

Level III

Snatch – max

Clean & Jerk – max

Back squat – max

Take 10-15 minutes of rest between exercises, but stay warm.

SDPD

Dead lift 5×5 @85% 1RM

For time:
AMRAP 6 Min
10 weighted Step ups
10 Over the Box Burpees
Rest 3 Min

AMRAP 6min
Farmers walk (length of the gym)
10 KTE

WOMEN

Establish a Heavy Single OHS

“Jackie”