Hey everyone! So Godaddy is having some nationwide issues with sites hosted by them of which crossfitsandiego.com is one of. They are aware of the issue and are working to fix on their end. In the meantime here is today’s Post!! (Sans all the youtube videos I searched hours and hours to bring to you…all of which is now in vain… Curse you interweb gremlinz! ***************************** CF Games!! They started a few days ago, but the bulk of the competition begins today! You can stream the Games live if you have Cable on ESPN3. TODAY’S WODs Level I “DB Bear Complex EMOM” EMOM for 20 mins complete: 1) 3 DB Deadlifts 2) 3 DB Hang Power Cleans 3) 3 DB Thrusters *If 3 reps of each is too easy, you may increase weight OR increase reps to 4, 5, or even 6 reps of each exercise… Level II “Bear Complex” 5 Rounds, each round consists of completing the following cycle of exercises 7 times through without putting the weights down on the ground at any time during the 7 cycles. You may rest as necessary between rounds, add weight if technique/capacity allows on subsequent rounds. Hang Power Clean Front Squat Push Press Back Squat Push Press *You may combine the Front Squat + Push Press into a thruster/You may combine Back Squat + Push Press into a behind the neck thruster. BW & KB Mobility: -5min Head to Toe -10min tissue surrounding elbow + tricep MCR/Core: 5-10min planche practice WOD: Enter your weekend with a clear conscience 23min amrap -500m row -15 Step Ups -10 Shoot-throughs -5 Ring Dips TEAM CFSD Active recovery/Mobilize 20-30 mins
HAPPY BIRTHDAY, CHARLI!! Making all kinds of gains and tearing it up with the Women’s Crew. We hope all your birthday wishes come true! Can anyone guess how young she just turned? WOMEN’S CLASS: “Happy Birthday Charli!!” 10 Min Mobility Buy-in:28 CAL Row 28 Power Cleans 28 Pistols 28 Burpee Pull-ups 28 GHD Sit-ups 28 Ring Dips 28 DB Push Press 28 CAL Row
Thanks for everyone that came out for Member Appreciation on July 5th. We knew going in that it was a day that was already chock full of BBQ outings, glad those of you that could through another one on your schedule to hang out with us! We’ll catch the rest of you at the next one, we’re doing it once a month all summer long!
Need a Pre-Wod pick me up or maybe a post WOD re-fuel? Fuel for Fire is your answer! CFSD is now carrying Fuel For Fire, it is a real food, gluten free, no sugar added and Paleo friendly snack! One for $3.50 or two for $6.00!
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