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Level 2
A1. Deadlift x4x5@75% :30 Rest
A2. Chin Ups x5-8×5, 1:00 Rest

Workout:
4 Rounds for Quality
10 Box Jumps
10 Renegade Row
10/side KB Chops
10 KB Reverse Lunges

Level 1 (Test Day)
Strength:
A1. Medball Deadlift x8x4 @20#
A2. DB Push Press x8x4
A3. DB Single Arm Row x8x4

Skill:
Rowing

Workout
Test:
3 Rounds
500M Row
Rest 3:00
*Record Best Time

The Psychology of the Muscle Up
*Post thoughts to comments

“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.” – James Neil Hoolingworth

Level Two
Test 1 (COA Challenge)
In 5:00, Find A 1 RM DB Power Snatch
*DB Snatches are from the ground

Test 2 (COA Challenge)
In 10:00, Find a 3 RM Front Squat

Test 3 (COA Challenge)
“Jackie”
1000 M Row
50 Thrusters (45lb)
30 Pull-Ups
*10:00 Minute Cap

Scaling Options:
Rx: 45lb Barbell, Unassisted Pull Ups
S1: 35lb Barbell, Blue Band Assisted Pull Ups
S2: 15lb Barbell, Jumping Pull Ups

Level One 
Skill
Jump Progression (Ankle bounce, pogo rocket, box jumps)

Workout:
12:00 AMRAP
12 Push-Ups
12 Goblet Squats
300M Run

Kipping Pullups? Part 1: Get Strong First
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“It is not easy to find happiness in ourselves, and it is not possible to find it elsewhere.” – Agnes Repplier

All Levels
Partner WOD
200 m run
100 push-ups
400 m run
100 KB Swings
800 m run
100 Wall Balls

All Levels
A1. DB SA Snatch Rotations x4/arms x4 @75% Rest :30
A2. Wrestler Bridge x6x4 Rest :30
A3. Kneeling MB Soccer Throw x10x4 Rest :30

then…
3 Rounds
1K Row
400m Run
Rest 3:00

Control Leptin and Control Your Leanness!
*Post thoughts in comment section

“A good deed is never lost: he who sows courtesy reaps friendship; and he who plants kindness gathers love.” – Basil

Plank-Off! Record Holders: Ballet @ 5:02 & Melissa 4:39

Level 2
A. Front Squat x3x1@80%, x3x1@85%, x3x1@90% Rest 3:00
B. Press x3x1@80%, x3x1@85%, x3x1@90% Rest 3:00
C. Bent Over Row x3x1@80%, x3x1@85%, x3x1@90% Rest 3:00
D. Good Morning x15x2@By feel  Rest :60

Level 1
Skill:
Press, Push Press, Jerk

then…
Strength
Build to a Heavy 5 in Press
Build to a Heavy 3 in Push Press
Build to a Heavy 2 in the Jerk

then…
“Crazy 8’s”
7:00 AMRAP
8 DB Deadlifts
8 Ring Rows
8 DB Step-ups/Leg

Top Ten Foods for Building Muscle
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“There are no secrets to success.  It is the result of preparation, hard work and learning from failure.”  – Colin Powell

Level 2
4 Rounds
400m Run
15 Thrusters 65#/45#
10 Pull-ups
Rest 2:00 (1 min DU)
*Record Best Round

Level 1
Skill: Kip Swing/Jumping Pull-Up

then…
Strength
A. Back Squat x3x5
B1. RDL x5x3
B2. Push-up x3-5×3

Top 11 Biggest Lies of Mainstream Nutrition
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“When the going gets tough, the tough get going.” – John F. Kennedy

Level Two
A. Hang Power Snatch 8×2 @75% Rest :60
B. Deadlift x(1×3 @85%, Rest :10) x3 Rest 3:00
C. WTD Chin up x1x6 @90% Rest 2:00

Every 3:00 for 12:00
10 Banded KB Swings
10 Box Jumps
10 Speed Skaters

Level One (TEST DAY)
Skill
Rowing
Wall Ball Review

Workout
25 Wall Balls
1K Row
25 DB Push Press
750 Row
25 Reverse DB Lunges (total)
500 M Row

then…
Test
Front Plank

Tip 535: Want To Be An Athlete? Get Rid of Your TV!
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“Little by little, one travels far.” – J. R. R. Tolkien

Thanks to everyone who participated in Saturday’s Polar Bear Plunge benefiting the Special Olympics of Texas! Team CFA raised $1450!

Level Two
A1. Ring Push-ups x10x4 @ 3010 Rest :30
A2. KB Bent Over Row x10/arm x4 Rest :60

6 Rounds 
250m Power Row (Damper Men 8, Women 6)
10 Burpee Box Jumps
Rest 2:00

Level One
Skill
Hip Snatch Progression
x1-3 x 5

then…
EMOM for 15:00
3 Back Squats
3 Strict Pull-up
3 Push-ups

6 tips for better recovery
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“I’m a great believer in luck and I find the harder I work, the more I have of it.” – Thomas Jefferson

Our new Oly Class schedule goes into effect this week!

All Levels
Team WOD (3 ppl per team)
80 Burpees (1 off’s)
1 mile Tire Pulls (55lb, 35lb)

**Olympic Class Schedule Change Starts Next Week!**
New times are 12:00pm, 4:00pm, 5:00pm, 6:00pm, and 7:00pm (this will continue to be the pre-requisite class on the first Wednesday of every month).

All Level
A1. DB SA Snatch Rotations x4/arm x4 @75% Rest :30
A2. Wrestler Bridge x6x4 Rest :30
A3. Kneeling MB Soccer Throw x10x4 Rest :30

then…
For Time
500m Row
15-10-5
Thrusters (45lb, 35lb)
Pull Ups
*Cap 10:00

Rest 3:00

then…
For Time
500m Row
25-15-10
Wall Ball
Ring Rows
*Cap 10:00

“Five Reasons Fish Oil Will Make You Stronger, Leaner & Healthier”
*Post thoughts to comments

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson