Workout of the Day

Buy In/Cash Out
2x AMSAP side plank holds (goal=:90/side)

3 Sets
Max Strict Chin-ups
:60 Rest
Max Strict Dips
:60 Rest
*One teammate works, record highest set for each person

then…

15 Minutes AMRAP
2 Hang Cleans
Hill Sprint
30 Double Unders
*Record completed rounds

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
2x AMSAP plank holds (goal=:90/side)

5 Rounds
5 Strict Chin-ups
5 Burpees
100 M Run (Active Rest, so focus on perfect running technique)
10 DB Snatches/Arm (35lbs, 20lbs)
10 DB Thrusters (35lbs, 20lbs)
100 M Run (Active Rest, so focus on perfect running technique)
15 American KB Swings (24K, 16k)
15 Squats
100 M Run (Active Rest, so focus on perfect running technique)

A picture is worth a thousand words. -Napoleon Bonaparte

Elite Mind

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
2x AMSAP Plank Holds (goal=:90/side)

Make up/Skill Day
Lundi
Mardi
Mercredi

Squat Program
5 Sets
2-3 Back Squats @30×0
Rest 5:00

3 Sets
4-6 Frankenstein Squats @32×0

We have deep depth. -Yogi Berra

Being a beginner is awesome!

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
2x AMSAP side plank holds (goal=:90/side)

7 Sets
3 Power Snatches (touch and go)
3 Thrusters (AFAP)
Rest 2:00
*Increase weight if possible
*Weight recorded

then…

7 Sets
100M Sprints
:90 Rest

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735

Buy In/Cash Out
2x AMSAP Side Planks (goal :90/Side)

4 Sets
4-6 Front Squats @32×1
:60 Rest
Unbroken Kip Pull-ups (Max -2)
2:00 Rest

then…

4 Rounds
20 Burpees
2:00 Rest

Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared. -Buddha

Be Happy, You’re Perfect

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735

Buy In/Cash Out
2x AMSAP Side Planks (goal :90/Side)

Power Clean to Overhead
1-1-1-1-1-1
Rest 3:00-5:00 Minutes between Reps
*Best Weight Recorded

then…

6 Rounds
5 Power Clean to Overhead (55-60% of 1RM)
5 Box Jumps (24″, 20″)
:30 Rest
*Weight and Time Recorded

Knowledge comes, but wisdom lingers. -Alfred Lord Tennyson

Your Brain and Omega 3s

Announcements:
-CFA is changing our morning class times!!  Starting TODAY, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735

Buy In/Cash Out
Spend 10 minutes practicing a picture perfect kip swing

10 Rounds
:30 Wall Balls/:30 of active rest (single jumps)
5:00 Rest
10 Rounds
:30 Abmat Sit-ups/:30 of active rest (plank hold of choice:  side, front, hands, etc.) 
*2 person teams with one team member working while the other completes active rest
*Score=Total Wall Balls and sit-ups

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am

Buy In/Cash Out
Spend 10 minutes practicing a picture perfect kip swing

3 Sets
8-12 L-Pull-ups or Partner Pull-ups
:20 Rest
10-15 Unbroken Wall Balls (10Ft line)
:20 Rest
:90 of Double Under Practice
1:00 Rest
*Post Pull-ups, and notes to comments

then…

3 Rounds
Hill Sprint
15 Russian Step-ups
20 Russian Swings (24K, 16K)
:30 Rest
*Time Recorded

There’s no such thing as a free lunch. -Milton Friedman

Epilogue to the Cholesterol Story

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am

Buy In/Cash Out
Spend 10 minutes practicing a picture perfect kip swing

Make up/Skill Day
Lunes
Martes
Miercoles

Squat Program:
Find 1 RM @4010
10:00 Rest
Find 85% Rep Max
*Post Weights and reps to comments

The fool wonders, the wise man asks. -Benjamin Disraeli

Light at night

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
–Happy Hour at Little Woodrows in Southpark Meadows on TONIGHT at 7:30pm!!

Buy In/Cash Out
Spend 10 minutes practicing a picture perfect kip swing

Power Clean to OVHD Clusters @ :30 Rest Between Sets
3.3.3.3.3.3.3
*Do 3 Reps, rest :30, 7 times
*Weight Recorded

then…

5 Sets
Clean Grip DL 2-3 @ 2212
:30 Rest
Lunge Walk 20 Total Steps
2:00 Rest
*Post Weights to comments

then…

5 Rounds
5 Kip Pull-ups
10 Air Squats
:10 Rest
*Post times and notes to comments

Think wrongly, if you please, but in all cases think for yourself. -Doris Lessing

Paleo on the cheap

Announcements:
-CFA is changing our morning class times!!  Starting Monday, October 18th, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!