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 - Lots of folks are committing to attend on Facebook.  Don’t forget the real sign-up will be IN CFSD!  We WILL have the grills fired up, Bring Your Own Meat!

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

Go-Ruck Challenge - Visit www.goruckchallenge.com for more info.  CFSD members if you’d like to participate enter the code “Crossfit” to receive a $20 discount to registration!

TODAY’S WODS

Level I

Are you the culprit? Make sure you clean your station when you are done, this includes bands, Abmats, Wallballs, Bars, Weights, chalk buckets or anything else that you used!

10 mins Air Squat skill work

Back Squat 3×5 or work technique

3 Rounds For time

Run 400m
15 Hip Extensions
20 Walking Lunges (10 ea leg)

Level II

Max Front Squat

3×10 Glute Bridges (lay on back, bar across the hips, squeeze at the top! Can also do these with feet elevated)

40-30-20-10

Wall Ball (GO light 15 for guys 10 or less for ladies)
Box Jumps (20″ or less box for everyone, even the little green boxes!)

Finish w/5×20 Abmat Sit-Ups rest as necessary between rounds

LEVEL III

Back Squat 5 x 5 @ 75% of 1RM

For Time:

Run 1000 Meters
30 HSPU
30 Toes To Bar

SDPD

Skill: Rope Climbs

For Time:
Buy-in 20 Pistols

3Rounds
100 Meter Run
15 Ring Rows
10 Renegade Rows

Cash-out 20 Pistols

Women’s

8×2 Weighted Negative Pull-ups

800 Meter Run for time

rest 2 min.

Build up to Heavy Dead lift (Goal is 1.5xBW)