Like CFSD on Facebook! Hey CFSD members, if you have facebook and haven’t “liked” our page yet, GET ON IT. Our Facebook page is yet another way for us to stay in touch with you on a regular basis so we’re all on the same page, plus there’s pics and videos of our Tribe there.
We also have a CFSD Members Only Group that anyone that is a member at CFSD can join. If you are not in the group, let me know: email@example.com
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!
Skill: Spend 20 mins drilling Push Press -OR- Find 1RM Push Press
30 Ring Rows
Rest 2 mins
20 Ring Rows
Rest 2 mins
10 Ring Rows
DB/KB/or BB Floor Press 5×3 (keep the elbows tight, no 90 degree armpits!)
Weighted Dips 3×3
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
Back Squat 5 x 3 (Add 5 to 10 lbs from last squat session)
Then for time
5 OHS 135/95
50 Double Unders
Skill: Wall walks
Lat Row 3×10
3×50 Meter Sled Pull
10x45sec sprint*rest 1min between
Establish Heavy single Back Squat
AMRAP 15 min
10 HS Push up
400 Meter Run