Friends and Family Week

It’s not too late to sign up! Guests of current CFA members register here!
**Thank you to all the visitors that have come in thus far!  Don’t forget to join us on Saturday for BBQ & Fun**

ANNOUNCEMENTS!
BBQ – This Saturday (3/9) @12pm

• Members! Have you been dying for a chance to put your coaches to shame?!?  Well, here it is!  Sign-up for the CFA 3-on-3 BASKETBALL TOURNAMENT for your chance! Sign-up sheet is on the clip-board by the whiteboard.  DO IT!
• The coaches have been training their throwing arms for Dodgeball. We recommend you do the same…No sign-up necessary.
• The Open WOD 13.1 will be the WOD for all Saturday classes (9am, 10am and 11am).  Haven’t signed-up yet? GO! HERE!
  

Plank-Off Record Holders!

• Nicole Seltman 7:10 (like a boss!!!)
• Sean Beal 7:22 (such a gent!) 

Austin Athletics Running Program is Back!

• Coach Aaron will focus on all aspects of running. Perfect for anyone looking to run a personal best!
• Meets Tuesday nights from 6:30pm-7:30pm
• Participants receive 3 additional workouts
• Space is limited to 10 people
• Sign-up today!

Level 1 & 2
A. DB Walking Lunges x20/stepsx3 Rest :90
B1. Press x8x3@75% Rest :30
B2. Pull ups x5-8×3 Rest 1:00
C. SL RDL w/ DB x5/legx3 Rest 1:00
D. Coaches Choice Abs

9 Reasons You’re Not Losing Weight
*Post thoughts to comments

“It is not the strongest of the species that survives, nor the most intelligent that survives.  It is the one that is the most adaptable to change.” -Charles Darwin

Wishing Liz Yankiver the best of luck as she heads out to DOMINATE Nationals on March 8th!

Friends and Family Week!!!
It’s not too late to sign up! Guests of current CFA members register here!

Level 1 & 2
Partner WOD
“Teams of 2”
For Time:
2 mile Relay
2K Row Relay
100 Push-ups

CrossFit: A Sisyphean Endeavor?
*Post thoughts to comments.

Motivation is what gets you started. Habit is what keeps you going. -Jim Ryun

Friends and Family Week!!!

It’s not too late to sign up! Guests of current CFA members register here!

Level 1 & 2
A1. Front Squat x5x5 @ 75% Rest :45
A2. KB Swings x8x5 Rest 1:00

then…
5 Rounds
10 Burpees w/o push-up (Scale up to burpee jump to pull-up bar)
10 Touch Jump Touch (Rubber mat length)
Rest 2:00

then…
Cool Down
B1. Front Planks x30 sec x4, Rest :30
B2. Dead Bugs x30 sec x4, Rest :30 

Tips To Prevent Oxidative Stress For Optimal Body Composition & Longevity
*Post thoughts to comments

I take rejection as someone blowing a bugle in my ear to wake me up and get going, rather than retreat.  -Sylvester Stallone

Friends and Family Week!!!
It’s not too late to sign up! Guests of current CFA members register here!

Level 1 & Level 2
A1. DB Push Press x8x4 Rest :30
A2. DB Renegade Row Pulls x6/arm x4 Rest 1:00

then…
12 min AMRAP
10 Wall Ball
10 MB Russian Triangles (total)
200m MB Run

Lead, follow, or get out of the way. – Thomas Paine

Meat does a body good 
*Post thoughts to comments 

All Levels
Challengers
Test 7 COA Challenge
In 15 Minute find a
3 RM Deadlift
*Weight recorded

Test 8 COA Challenge
In 7 Minutes find a
1 RM Chin-up
or :10 Chin Over Bar Hold for max weight
*Weight recorded

Test 9 COA Challenge
3 Rounds
2:00 Max Burpees
5:00 Rest
*Total reps recorded

Non Challengers
For time:
120 wallballs
150 double unders
90 Pull ups
*2 person teams

All Levels
A1. KB Swings x10x3 Rest :30
A2. Goblet Squats x10x3 Rest 1:30

then…
4 Rounds
500m Row
10 Toes to Bar
10 Wall Ball

The Worst Exercise Excuses
*Post thoughts to comments

No matter who you are, no matter what you do, you absolutely, positively do have the power to change.   – Bill Phillips

Buck at a 6:03 plank time!!!   New record set by Michael Page at 6:30!! Melissa still holding strong for the ladies at 4:39! Who will be the next CFA Plank-Off Record Holder?!

Level 2
A. Front Squat x5x1@75%, x3x1@85%, x1x1@95% Rest 3:00
B. Press x5x1@75%, x3x1@85%, x1x1@95% Rest 3:00
C. Bent Over Row x5x1@75%, x3x1@85%, x1x1@95 Rest 3:00
D. Good Morning x8x3 By feel Rest :60

Level 1 (Test Day)
Skill:
Kip Swing/Jumping Pull-up

Workout
1-2-3-4-5-6-7-8
Wall Ball
Tic Tacs/Side
200 m Lateral Slide
10:00 Cap

Test:
Front Plank

Women’s weight training gains power
*Post thoughts to comments

“Your time is limited, so don’t waste it living someone else’s life.” – Steve Jobs

Level 2
Test 4 COA Challenge
2 Attempts at Max Unbroken Double Unders
*Scaling option: 2 attempts at Max Unbroken Singles

Test 5 COA Challenge
2 Attempts at Max Distance Broad Jumps

Test 6 COA Challenge
“Kelly”
5 Rounds
400 M Run
30 Box Jumps
30 Wall Balls
(20:00 Cap)

Rx: 24″, 20″ / 20 lb, 14 lb (10′)
S1: 20″, 16″ / 14 lb, 10 lb (10′)
S2: 20″, 16″ / 10lb, 6 lb (8′)

Level 1
Skill
Hip Clean Progression
A. Hip Power Clean + Front Squat X1+2 X5

Strength
B.  DL X3X5
C1. Horz Ring Rows X3-5X5
C2. Walking Lunges X5/leg X5

Tip 490: Tips to Speed Detoxification of Alcohol for Better Health
*Post thoughts to comments

“Dreams come true.  Without that possibility, nature would not incite us to have them.” – John Updike

March 9th @ noon CFA will be hosting a BBQ / Potluck to close out Friends & Family Week, kick The Open off with a bang and announce the winners of the 2013 Circle of Awesomeness Challeng