ANNOUNCEMENTS 

Gymnastics is still on, Jason will be coaching.

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

Guess who? And of course she would look down as soon as the picture is taken!

LEVEL I

Clean Work – Spend 10 Minutes o Burgener Warm up and reviewing each position.

10 Minutes to practice cleans use the bar only or very light weight.

For Time

50 Tuck Jumps
40 squats
30 Toes to bar
20 Russian Kettlebell swings
10 Pull ups

Perform 15 Sit ups between each movement.

Pretty sure that is Linda kicking Chad’s butt!

Level II

Deadlift 3 x 5 shoot for 75 -80% of your 1RM

3 Rounds for time

Run  400
10 Hang Squat cleans 135/95
15 Burpees

Level III

20 Minutes of Mobility

then 3 rounds for time

row 250 Meters
30 Double unders
15 Ghd Sit ups