CONGRATS!!! Congratulations to Megan and Aush on their new arrival, Caleb. We are all very happy for you and cannot wait to meet him!
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!
Deadlift – Spend 10 minutes review the Deadlift, Set up, lift and return to start. Then 3×5 moderately heavy Deadlift
4 Rounds for time:
25 Double unders (75 Singles)
15 Box Jumps
10 Push ups
Finish with 3 x 15 Seconds Ring Support holds
Snatch 5 x 1 work up to Five moderately heavy singles, focus on good technique, take at least one minute between reps.
21 – 15 – 9
Box Jump 24/20
Toes to bar
Snatch Pulls 5 x 3 GO HEAVY
9 Minute AMRAP
5 Thrusters 95/65
5 Ring Push ups
Build up to a heavy 1 Rep Hang Power Clean
800 Meter run time trial (“I am judge and Jury” Kat)
Rest 5 minutes
10 Minute AMRAP
100 Meter Waiter Walk 1.5pd/1pd (50 each hand)
10 Hollow Rock
Every minute on the minute for 9 minutes: 1 Power Clean + 2 Push Press