ANNOUNCEMENTS 

**NEW 5AM “Early Bird” Class Starts Next Monday Oct 22nd!** - This will be a trial run to see what attendance is like, for now the class is a Level II Class only.

Whole Life Challenge Fun Run - Fun Run Sunday 21st OCT for all WLC participants ONLY.  Meet at CFSD @ 3pm on Sunday for warm-up and start.  Don’t be late or you’ll be left behind!

Halloween Team WOD - The sign-up board has FINALLY been posted in CFSD.  It is on the glass display cases on a clipboard.

POTLUCK UPDATE!!  The Halloween Team WOD event will also be a POTLUCK, please bring (as a team) a dish that feeds 6+ people OR $5 (as a TEAM).

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 “CFSanDiego” to receive a $20 discount to registration!

TODAY’S WODS

Level I

Drill: Work on Air Squat for 5 mins, then 4 Rounds Bottom-to-Bottom Tabata Squats

Skill/Strength: Either work on Back Squat Technique OR Work up to Heavy Single for the Day

WOD:

For Time

50 Sit-Ups
100 Squats
50 Sit-Ups

Blurry but…Lolo, Chuck, Steve, and Joy

Level II

Take 15 Mins to work to heavy single Hang Squat Clean

AMRAP in 20 mins

10 OHS (weight your choice)
20 Ab-mat Sit-Ups

Level III

Back squat 3 x 3 @90%

Fat Helen
3 rounds
Run 400
21 kbs 2/1.5
12 pullups

SDPD

Ryan “Scramble King” Westover

WOMEN