Aush, Caleb and AJ, The Chatman boys! Poor Megan, you are a brave woman;) Kidding Congratulations to The whole family!

ANNOUNCEMENTS 

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!

TODAY’S WODS

Level I

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

Level II

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

HSPU
Box Jump 24/20
Toes to bar

Level III

Snatch Pulls 5 x 3 GO HEAVY

9 Minute AMRAP

5 Thrusters 95/65
5 Ring Push ups
Run 100

SDPD

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

7 HSPU
100 Meter Waiter Walk 1.5pd/1pd (50 each hand)
10 Hollow Rock

Women

Every minute on the minute for 9 minutes: 1 Power Clean + 2 Push Press

“Nancy”

5 Rounds
Run 400
15 OHS