**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!
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
Spend 10 mins foam roll/mobility
AMRAP in 20 mins
21 DB Thrusters (35/25)
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
Skill: Ring Flys and Ring Push-Ups
WOD: 3x Ring Strength Routine (Scaled to your ability level)