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!
3×5 negative pull-ups OR spend time practicing your kipping pull-up (ONLY IF you can do strict pull-ups)
3×3 Shoulder Press or work technique (no more than 15 mins)
EMOM for 12 mins
5 ring dips OR 10 push-ups (odd minutes)
10 ring rows (even minutes)
Scale reps as necessary to complete the workout
Finish: Accumulate 3 mins in a straight arm Plank (for more challenge hold plank with hands on rings)
Push Press 3×5 (135/95) scale down if necessary for speed
Find 3RM Weighted Pull-Up
Rest exactly 3 mins between rounds/Time each round separately
*Truth be told Barbara is my (Aush) most feared classic CF WOD. ENJOY!
Every Minute on the Minute for 9 Minutes 3 Push Press 155/115
Buy in 800 Meter run
40 Double Unders
25 KBS 2/1.5 (yes these are American Swings)
Cash out 30 GHD Sit ups