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3 Sets
RDL 6-8 @ 4111
Rest :30
2 Power Clean + 5 Presses @ 3010 (tempo for presses)
Rest :90
*Post weight to comments

then….

7 Rounds
2 Power Snatches (Choose a challenging weight, can be increased)
:30 AMRAP Air Squats
:30 Single Jumps
1:00 Rest
*Weight and time recorded

Success is largely a matter of Holding on after others have let go. -William Feather

Sleep

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 Sunday, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

Join CFA in supporting Barbells for Boob’s “Amazing Grace” fundraiser!
 
“Amazing Grace” began as a small, local fundraising event to help fund mammograms for the young women of Southern California who couldn’t afford one themselves. Thanks to a ton of support (and sweat!) from the local CrossFit community, they were able to raise $4000 and fund the very first mammogram. Now just one year after the inaugural event, over 150 CrossFit Affiliates from all over the world will be participating in this fundraiser to benefit Mammograms in Action. MIA is a non-profit organization whose mission is to provide funding for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer.
 
On Tuesday, October 26th, the WOD for all sessions will be “Grace”: 30 reps, ground to overhead, for time M: 135lbs, : 95lbs (Scaling allowed) If you’d like to participate, you can simply show up and do the WOD.  However, if you’d also like to donate to the cause (and get a nifty t-shirt), you can do so here any time this month. (Note:  Register as an INDIVIDUAL unless there are more than one of you donating with a single credit card.)

100% of the proceeds of “Amazing Grace” will be donated to Mammograms In Action.
 
Hope to see you there!  PINK attire is highly encouraged for both Ladies and Gents!
 

Make-up Day

Jump High, and Run Fast
Chest and Tri’s
Don’t Stop

The whole point of getting things done is knowing what to leave undone. -Oswald Chambers

Sugar the bitter truth

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 Sunday, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

7 Sets
1-3 Weighted Dips/Dips/Push-ups 1-3 @ (5111)
Rest :30
1-3 Split Squats/leg @ 6310
Rest :30
3 Hip Power Snatches (Light and Fast, hold 3 seconds at the top)
Rest 1:00

then…

5 Rounds
10 Burpees AFAP
10 Presses (95 lbs, 75 lbs)
1:00 Rest

Fortune favors the prepared mind. -Louis Pasteur

Pain Illusions

 Announcements:
-Olympic weightlifting class is back! Join Chad tomorrow at 3 PM, 6:30 PM or 7:30 PM
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

PR Board for September...Keep up the great work everyone!

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Fight Gone Bad is today at Westlake High School from 8:00am to 11:00am.  Come out and show your support!

Last year's FGB crew

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Make up/Skill Day

Announcements:
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
**There will be no regularly scheduled class on Saturday 9/25 for Fight Gone Bad.

A big “Thank you” goes out to Julie, Sherman and Rob for coming out early yesterday morning and helping Mike along on his 400 mile journey!! 

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Victory 400 Run is today!!
NO AM CLASSES
Call Wes at 806-679-7519 to meet up and run with Mike between 5 AM and 9:30 AM
5K+ Run

For the Warriors!!!

Announcements:
–Fight Gone Bad people, email Tristy your divisions by noon today!
**There will be no regularly scheduled class on Saturday 9/25 for Fight Gone Bad.

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

4 Sets
8-10 Powell Raises (30×0)
:60 Rest
6-10 Strict/Partner Ring Dips
:60 Rest
*Post weights and reps to comments

then…

“The Russian”
10…9…8…7…6…5…4…3…2…1
Russian Lunges (24K, 16K)
1…2…3…4…5…6…7…8…9…10
Russian Swings (24k, 16k)

A lesson in Moderation

Never look down to test the ground before taking your next step; only he who keeps his eye fixed on the far horizon will find the right road. –Dag Hammarskjöld

Announcements:
–Victory 400 Run Thursday morning, email Wes if you’d like to help Mike!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
**There will be no morning classes on Thursday 9/23 for the Victory 400, and on Saturday 9/25 for Fight Gone Bad.