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

Spend 10 mins working on Pull-Up strength, if doing negatives do no more than 20 reps in any rep scheme.  If you have Pull-Ups work Strict/Chest-to-Bar pull-ups (try them weighted for bonus work)  Again no more than 20 reps.

Review Air Squat for 5-7 mins

Skill: Wall Ball – Introduce technique, THEN do 5×10 UNBROKEN rest 30 secs between sets.

AMRAP in 12 mins

3 Shuttle Sprints (5-10-15)
10 KB Swings
10 Goblet Squats

Level II

Spend 10 mins foam roll/mobility

AMRAP in 20 mins

Run 400m
21 DB Thrusters (35/25)

Level III

Row Sprints 30 Seconds x 8 (rest 1 minute between efforts)

Back Squat 3 x 5 Add 2.5 – 5 LBS from earlier this week.

3 Minute AMRAP x 3 (rest 90 seconds between)

5 Wallballs 20/15
5 push ups
20 Double unders

GYMNASTY

Skill: Ring Flys and Ring Push-Ups

WOD: 3x Ring Strength Routine (Scaled to your ability level)