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

Skill: Spend 10 minutes working on Handstand (take your time don’t tire yourself out)

3 Rounds

1 min Row (for calories)
1 min Box Jumps (for reps) (20″)
1 min DB Push Press (for reps) (35/25)
1 min Tire Flips (for reps)*
1 min Burpees (for reps)
1 min Rest

Rotate through each station keeping a running tally of your score. At the end of all 3 rounds sum the totals of all 3 rounds together for your final score.

*For tire flip: Flip tire, jump in the middle, jump out that is 1 Repetition.

Linda’s flexibility….

Level II

15 mins find Front Sqt Single Max for the day

3×5 Deadlift  From Blocks (Go Heavy, good blocks to use would be the tops of the Jerk Boxes or the thick 45# bumper plates…

5 Rounds

20 Wall Ball
20 Box Jumps
20 KTE

Rest 2 mins between rounds

Level III

Deadlift – Establish a 1RM

7 Rounds for time
7 Thrusters 115/85
7 Pullups
Run 100 meters

Chad’s flexibility…

SDPD

3×15 Back Ext
Tempo Squats 10×2@50% 1rm

AMRAP 15 Min
Run 200 Odd/Row 250 Even
20 Goblet Squats
5 Ring Push ups

WOMEN

Clean Pulls 3×3 (AHAP)

RDL 3×10

AMRAP 15 Min
1 Trip weighted walking lunge 25#
10 TTR
20 Alternating Single arm KBS 1