5AM WOD STILL HAPPENING!  Looks like you all are definitely showing up for the Early Bird 5am class.  This week will still be M, W, F.  We’ll look to make it 5 days/week next week!

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

Thanks to everyone who showed up for the Halloween WOD, tons of fun!

Level I

Skill: Spend 20 mins drilling Push Press -OR- Find 1RM Push Press

For Time

Row 750m
35 Squats
30 Ring Rows
Rest 2 mins
Row 500m
35 Squats
20 Ring Rows
Rest 2 mins
Row 250m
20 Burpees
10 Ring Rows

Some OG CFSD’ers showed up for the Halloween WOD…great to see Marlene, Mallorie, and little Jazzy in the house!

Level II

DB/KB/or BB Floor Press 5×3 (keep the elbows tight, no 90 degree armpits!)

Weighted Dips 3×3

4 Rounds

60 secs (5-10-15yd) Shuttle Sprints
5 L-Pull-ups -OR- 7 Strict (band okay)
7 Clapping Pushups -OR- 15 Push-Ups
2 Rope Climb -OR- 20 Ring Rows

Rest 2-3 mins between rounds

Finish with 10 Bridge Wall Walks

If real Zombies are as fit as Linda, we’re all DONE!

Level III

Back Squat 5 x 3 (Add 5 to 10 lbs from last squat session)

Then for time

5 Rounds

5 OHS 135/95
5 HSPU
50 Double Unders

Glory came up with the Halloween WOD…at first glance you’d think she’s way too pretty and sweet to be that EVIL, you’d be wrong.

SDPD

Skill: Wall walks
Lat Row 3×10

3×50 Meter Sled Pull

10x45sec sprint*rest 1min between

Too cool to play “dress up”

WOMEN

Establish Heavy single Back Squat

AMRAP 15 min
10 HS Push up
400 Meter Run