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.

McFlurry Memorial WOD – December 1st, get ready for the annual CFSD Toy Drive to benefit underprivileged kids.

Go-Ruck Challenge – December 31st, more info to follow, for now just let Sal know if you’re interested.  Sal@crossfitsandiego.com

TODAY’S WODS

I hear Roids make you ultra aggressive…

Level I

Skill #1 – Front Squat (10 mins)

Skill #2 – Thruster (10 mins)

“Jackie”

Row 1k
50 Thrusters (empty bar)
30 Pull-Ups OR Ring Rows

Lizzy’s a blur

Level II

3×7 RDL

7 Rounds

3 Back Squats @ ~70% 1RM
3 Muscle Ups OR 6 Ring Dips
Rest 30 secs between rounds

Finish

3×15 GHD Sit-Ups
3×15 Band Behind-the-neck Good Mornings

Joy working hard while Tara gets her hair right

Level III

Find your 3RM OHS (no Longer than 20 Minutes)

5 Rounds for time
Row 250
15 KBS 2/1.5 (AMERICAN SWINGS)
.
Rest 5 Minute

Max Effort Unbroken HSPU

SDPD

Skill:  Clean pulls
Build up to a Heavy 3 Rep Clean Pull

3x AHAP SLED PULL

TABATA
Flutter kicks
Plank holds

WOMEN

Skill: Snatch balance

4 rounds for time:
400 meter Run
15 KB swings
10 Bar OHS
5 Ring Push ups