ANNOUNCEMENTS 

Whole Life Challenge Fun Run – For those of you doing the WLC.  We will have a group run on Sunday, 21 Oct @ 3pm.  We’ll meet at CFSD and then run up to Balboa Park and back.  Love to see as many of you out there as possible!  The run will take about 30-45 mins, including warm-up.

Halloween Team WOD – Get those costumes ready (just make sure they are good to WOD in).  We’ll be having an IN COSTUME Halloween WOD at CFSD on Saturday  the 27th of Oct.  Because there may be some Friday night festivities for many of you that weekend, we’ll do this at 10AM.  Make sure you mark your calendar.  A sign-up sheet will be posted in the gym by next Monday, a facebook event has also been created if you are down with the FB.  Pick your partner, pick a team name, sign-up, get your costumes ready, then come and throw down!  And have some fun of course.  YES, we will have candy afterwards…sorry Kat!  The first team has already been selected…Joy and Linda.

TODAY’S WODS

Level I

Knowledge #1 – Describe the following terms in relation to the Olympic Lifts: Hang, Hook Grip, Jumping position, Landing position, Power (as in Power Clean), Snatch, Clean, Jerk (Push), Jerk (Split)

Performance – Coach will watch you perform on Coach’s command (with PVC) any variation of Oly lift in any order until you perform a Hang Clean, Hang Snatch, Snatch, Clean, Power Clean, Power Snatch, Push Jerk, Split Jerk.

WOD

40-30-20-10 reps for time of:

Push-Ups
Abmat Sit-Ups

*Perform 1 Rope Climb between each set (3 rope climbs total during the WOD)

Level II

Hang Sn 5×3 @ 65% of Sn 1RM

Find 1RM Jerk (split or push)

AMRAP in 12 mins

5 Strict Pull-Ups
15 KB Swings (1.5/2pd)
Run to corner of 14th and F and back (out main door to the left)

Level III

Every Minute on the Minute for 12 minutes 3 Touch and go Snatches you pick the weight.

Rest 5 Minutes

For Time
30 Steps walking Lunge
30 Toes to bar
30 Wallball 20/15
30 Push ups
30 OHS 115/85

GYMNASTY

10 Cast Wall Walks
5 Press to Headstand
Accumulate 8 mins in a Handstand (time cap at 20 mins)

Finish 2×8 wrist push-up series