ANNOUNCEMENTS 

Happy Freaking Friday!  Don’t forget Free Saturday Wod tomorrow, come on in and bring a friend.

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

20 Minutes of Mobility, use this time to find the weak links in your mobility chain.

10 Minute AMRAP

Run 200 Meters
Bear Crawl Down and back
10 pullups

Level II

20 Minutes of Mobility

12 Minute AMRAP

5 Ring Dips
5 Pull ups
10 Squats

Level III

Front Squat 3 x 5 at 75%

Amanda

9 – 7 – 5

Squat Snatch 135/95
Muscle ups

SDPD

Back Squats 3×5 @ 70%

“that not right”

AMRAP 12 Min.

10 Hang Power Cleans @ 75%
15 OBB
Run 200 Meters

WOMENS

Snatch Skill Work for 10 Min

AMRAP 12 MIN

7 Thrusters
7 Toes To Bar
7 Ring Dips

Rest 2 Min.

50 Ab-Mat Sit-ups for time