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WOD 10/20

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

AM Results  
Nick 125lbs
TOW Matt 105lbs
Eddie 65lbs
CC 40lbs
Joel 65lbs
Ray 95lbs
Stephanie 60lbs
Michelle 65lbs
Bill 69lbs
Noon  
Rob 115lb
PM Results  
Cat 75lb
Ryan 105lb
Sherman 105lb
Kirk 95lb
G 65lb
David 105lb
Stefan 95lb
Patrick 125lb
Julie 45lb
Lyzz 45lb
Chris 130lb
Wes 160lb
Prince 65lb
Skipper 75lb
Taylor 65lb
Boone 135lb
Chi Mike 125lb
Abby 50lb
Zoom 40lb
Meli 50lb
Darlene 55lb
Heiny 75lb
LG 55lb
Alex 95lb
Jordan 45lb
Megan 52lb
On Ramp  
Katie 5:29
Chris 6:27
Debbie 7:15
in Workout of the Day 326 comments

WOD 10/19

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

AM Results  
Taylor 9:49
Colleen 10:25 (Sprawls)
Tow Matt 11:04
Andrew 11:50
Eddie 12:27
PM Results  
Sherman 9:58
Patrick 11:32
Rob 9:17
“G” 10:38
Kristin 12:09
Tasha 11:12
Cat 10:02
Stefan 11:38
David 11:50
Wes 9:16 (no front squats)
Stacey 8:46
Blake 9:08
Chris 10:14
Hienie 11:29
Stephanie 12:00 (sprawls)
Ginger 12:19 (sprawls)
Jenn 10:43
Kavi 11:44
J.J. 11:17
Kristie 10:20


in Workout of the Day 270 comments

WOD 10/18

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

AM
Mike 145 8:26 (85)
Rick 115 9:58 (65)
Danny 145 7:48 (85)
Andrew 165 7:54 (85)
Ray 150 7:21 (80)
Walker 110 7:35 (65)
Joel 125 10:37 (65)
Bill 115 10:11 (65, SU)
Noon
Heather 69 7:31 (40)
Rob 195 7:02 (120)
Kirk 165 6:38 (95)
JJ 145 8:59 (85)
G. 88 7:22 (63)
PM Results
Tasha 85lb 6:15 (55lb)
Blake 215lb 6:04 (130lb)
Wes 265lb 5:49 (160lb)
Stacey 155lb 6:06 (95lb+24″)
Chris 215lb 8:17 (135lb)
Christy 85lb 5:06 (45lb)
Sherman 165lb 8:00 (100lb)
Darlene 85lb 6:10 (45lb, Step-ups)
LG 90lb 8:25 (55lb)
Alex 165lb

6:55 (95lb)
Chi-Mike 205lb 5:39 (115lb)
Abby 85lb 6:27 (59lb)
Tristy 145lb 7:50 (93lb+24″)
Jen 75lb 6:53 (45lb)
Christie 80lb 7:14 (55lb+24″)
Heiny 115lb 7:05 (65lb)
Liz 123lb 9:10 (83lb)
Prince 130lb 7:51 (95lb)
Zoom 70lb 7:33 (45lb)
Megan 75lb 7:13 (45lb)
Carissa 95lb 6:27 (55lb)
Kavi 125lb 7:31 (70lb)
On Ramp
Zayra 8:15
Katie 7:11
Debbie 8:56
Chris 9:26
in Workout of the Day 236 comments

WOD 10/16

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

AM Results
Coffee Crotch 409
Jerk 494
WTF’s 569 (3-person)
Slackers 381
Oreo 366
in Workout of the Day 229 comments

WOD 10/15

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


in Workout of the Day 323 comments

WOD 10/14

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!!


AM Results  
Jerry 25:16 Rx
TOW Matt 24:03 (105lbs)
Eddie 26:19 (75lbs)
Colleen 25:44 (37lb, Row)
C.C. 28:19 (35lbs)
Joel 5 Rx
Danny 65lbs
Rob  6 Rx
PM Results  
David 105 lbs
Betsy 5 Rx
Patrick 5Rx
Cat 28:30 (80lbs)
Chris 27:13 Rx
Christy 6 Rx
Sleeves 22:00 Rx
Stacey 22:35 Rx
Melly 4:23
Heather 25:41 (37lbs)
Jenn 24:48 (45lbs)
Hienie 26:16 (65lbs)
Skipper 23:05 (65lbs)
Kristie 3:26 26:16 (57lbs)
Kavi  
On Ramp  
Debbie 3:20
Katie 3:02


in Workout of the Day 282 comments

WOD 10/13

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!!

AM Results
Nick 135lbs
Prince 95lbs
Taylor 75lbs
Melicious 60lbs
Eddie 30lbs
TOW Matt 105lbs
Andrew 95lbs
Joel 65lbs
Ray 65lbs
Bill 75lbs
Stephanie 55lbs
PM Results
Patrick 145lb
G 65lb
Cat 73lb
Stefan 65lb
Betsy 65lb
Whitney Skill
Chi-Mike 135lb
Sleeves 135lb
Chris 145lb
Julie 55lb
Juan Carlos 115lb
LG 55lb
Jen 55lb
Crash 35lb
Zoom 55lb
Megan 55lb
Heiny 65lb
Aubrey 75lb
Skipper 75lb
Stephen 115lb
Anthony 55lb
Kavi 65lb
Darlene 65lb
Jordan 35lb
On Ramp
Debbie 2
Chris 2
Katie 3
in Workout of the Day 269 comments

WOD 10/12

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

3 Sets
4-6 Power Snatches (Hold for :03 in the top position, take plenty of time to set-up)
Rest :30
Dips (see chart on the board)
Rest :30
6-8 RDL’s @ 4111
Rest 1:00
*Post weights and notes to comments

then…

15 Minutes AMRAP
10 Burpee Box Jumps
Hill Loop
*Time recorded

Most people run a race to see who is fastest. I run a race to see who has the most guts. -Steve Prefontaine

Abs

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!!




Nice face, L.G.



AM Results  
Melicious 4 Rx
Taylor 5 Rx
Mike 5 Rx
Andrew 4 Rx
Eddie 4 Rx
Danny 5 Rx
PM Results  
Cat 4 Rx
Blake 5 Rx
Stefan 4 Rx
Juan Carlos 5 Rx
David 4 Rx
 Chris  5 Rx
 Winner  5 Rx
 Kristin  4 Rx
 “G”  5 Rx
Stacey 6 Rx
Kristie 5 Rx+ 24″
Kavi 4 (20″)
Skipper 6 Rx
Jenn 5 Rx
Sherman 5 (20″)
Melly 4 (12″)
J.J. 4 (20″)
Kirk 6 Rx
Heather 4 Rx



 

in Workout of the Day 257 comments

WOD 10/11

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

3 Sets
6-8  Back  Squats @ 4010
Rest 3:00
*Post reps and weights to comments

then…

5 Rounds
5 Power Cleans (135 lb, 95 lb)
200 M Run
10 Wall Balls (20 lb, 15 lb)
Rest 1:00
5 Push Press (135 lb, 95 lb)
200 M Run
10 Push-ups
Rest 1:00
*Total time and weight recorded

Freedom means the opportunity to be what we never thought we would be. -Daniel J. Boorstin

Naked Factor a Bonus

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!!

AM Results  
Taylor 24:45 (65lbs HPC, 15lb)
Prince 17:34 3 RNDS (65lbs, 10lbs)
Walker 26:32 (55lbs)
Joel 25:27 (75lbs, 15lbs)
Ray 23:32 (65lbs, 15lbs)
Julie 28:53 (35lbs, 6lbs, EKPU)
Jennifer 24:10 (65lbs)
Noon  
Shanan 25:53 (75lbs)
Curby 27:26 Rx
Stephen 26:51 (95lbs)
Betsy 24:28 (75lbs, KPU)
Arnie 31:04 (75lbs, 10lbs, KPU)
PM Results  
Boone 21:27 Rx
Blake 21:44 Rx
Juan Carlos 22:57 (115lb)
G 25:11 (55lb, KPU)
Christie 25:16 (45lb, 10lb, KPU)
Julie 27:16 (45lb, 10lb, KPU)
Schittone 25:08 (4Rnds)
Patrick 22:54 Rx
Chi-Mike 24:32 Rx
David 26:46 (105lb)
Christy 22:09 (45lb, 10lb, KPU)
Tristy 25:22 (KPU)
LG 29:25 (55lb, KPU)
Meli 29:41 (35lb, 6lb, KPU)
Aubrey 24:52 (65lb, KPU)
Darlene 25:20 (65lb, KPU)
Liz 27:06 (75lb, KPU)
Stefan 29:33 (75lb)
Zoom 26:13 (45lb, 10lb, KPU)
Jordan 31:20 (35lb, 10lb, KPU)
On Ramp  
Zayra 10:41
Chris DNF
Debbie 10:40
Katie 11:03


in Workout of the Day 285 comments

WOD 10/9

Team Challenge
5:00 Max Kip Pull-up
1:00 Rest
5:00 Max Push-ups
1:00 Rest
5:00 Max DB Push Press (35 lb, 20 lb)
1:00 Rest
5:00 Max Flutter Kicks
*1 Person Works at a time
*3 Person minimum per team
*Score = total team reps

Most of the things worth doing in the world had been declared impossible before they were done. -Louis D. Brandeis

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
-Our lost and found box will be emptied on tomorrow, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows, October 14th at 7:30pm!!

in Workout of the Day 264 comments