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

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)

Level II

Push Press 3×5 (135/95) scale down if necessary for speed

Find 3RM Weighted Pull-Up

“Barbara”

5 Rounds

20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Squats

Rest exactly 3 mins between rounds/Time each round separately

*Truth be told Barbara is my (Aush) most feared classic CF WOD. ENJOY!

Level III

Every Minute on the Minute for 9 Minutes 3 Push Press 155/115

For Time

Buy in 800 Meter run

4 Rounds
40 Double Unders
25 KBS 2/1.5 (yes these are American Swings)

Cash out 30 GHD Sit ups