Level Two
A1. Press x5x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x5x5 Rest 1:00 *Lower for up to:30 on the last rep
B. Squat x10x3 @ 95% of last week 10 RM
C. Good Morning x5x3 (by feel)
D. Glute/AB Circuit

Level One (TEST DAY)
A. Hip Power Snatch
B. Hip Power Clean
C. Back Squat 3 RM
D. :90 Front Plank Hold

Nutrition for healthy skin
*Post thoughts to comments

“There is no way to happiness, happiness is the way.” – Thich Nhat Hanh

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Learn more here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.

Level Two
3 Rounds
300 M Row
10 Renegade Rows w/ Push-up
Rest 3:00

3 Rounds
300 M Run
9-6-3 Power Clean to OVHD (135lb, 95lb)
Rest 3:00

3 Rounds
30 Double-unders
20 Single Arm DB Snatches (Total)
10 Wall Balls

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
5:00 AMRAP
5 Burpees
100 M Run
Rest 2:00

5:00 AMRAP
5 DB Thrusters
100 M Skips
Rest 2:00

5:00 AMRAP
5 DB Swings
100 M Lateral Slide (50M Right side, 50M Left Side)
*Total Completed Rounds Recorded

Estrogen, birth control, and women.
*Post thoughts to comments

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” – Jesse Owens

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Learn more here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.

Level Two
12:00 Agility Stations
3:00/ station + 1:00 transition
Station #1: 4 Corner Cone Drill (Bear Crawl/Carioca, Crab/Slide, BKWD/Slide/Run/Carioca)
Station #2: Small Hurdles (2 ft, 1 Ft, 2 Ft lateral Down and Back, 2 Ft Hop, R Hop, L hop0
Station #3: Tall Hurdles (Over/Under, Forward Step Over, Backward Step Over)

then…
In 15:00:
30 Strict Chin-ups
30 V-ups
*Break into small sets, as needed
*if you cannot do one strict chin-up, utilize a spotter and do 10 sets of 3
*Alternate grips each set

then…
10:00 AMRAP
1-2-3-4-5-6-7-8-9-10
CTB Pull-ups
DL @ 55-65%
1 Gasser (50 yds x 4) btwn sets
*Total Reps Recorded

Extra Credit (time permitting)
3 Rounds
10 Single Leg Hip Bridges/side
1:00 of Deadbugs
5 Bridge ups

Level One
Skill
Handstand Push-up Progressions

WOD
5-4-3-2-1
Press
Chin-up
*For Load

then…
4×400 M Relay

Going on a diet v. building a life
*Post thoughts to comments 

“There must be a beginning of any great matter, but the continuing unto the end until it be thoroughly finished yields the true glory.” – Sir Francis Drake

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Learn more here.

Level Two
Snatch Progression
Snatch x2x5 Rest 2:00
*All 5 sets @ 70-75%, RPE 7-8

then…
5 Rounds
:45 6 Thrusters (95lb, 65lb) / 6 Lateral Bar Hops
Rest 2:15
*Total reps recorded

Core/Stretch Circuit
Modified Pancake Split
Shoulder Windmills
Across the body

Level One
Skill
DB Thruster

WOD
3 Rounds (3:00 on/1:00 off)
200 M Run
10 DB Thrusters
10 Tic Tacs/side
*Time Recorded

Five things you must know about stress
*Post thoughts to comments 

“Friendship multiplies the good of life and divides the evil.” – Baltasar Gracian

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

All Levels
100-yd Sprint
100 Burpees
10 Ground to Overhead (65 lb, 95 lb)
80 Pull-ups
8 Ground to Overhead (75 lb, 115 lb)
60 Box Jumps (30”, 24”)
6 Ground to Overhead 95 lb, 135 lb
40 Thrusters (135 lb, 95 lbs)
4 Ground to Overhead (105 lb, 165 lbs)
20 Ring Dips
2 Ground to Overhead (125 lb, 185 lbs)
100-yd Sprint

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser on 9/22? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

All Levels
Partner Skill Session
3 Rounds
10 Partner Horizontal Ring Rows
10 Med Ball Over/Unders
20 Half Twists/Side
20 Full Twists/Side
10 Burgener Star Jumps (Contacts)

then… 

20:00 Partner Row
*2-person teams
*Row as far as possible in 20:00

Hey, Perky! Let’s talk about that coffee…
*Post thoughts to comments 

“Blessed is he who has learned to laugh at himself for he shall never cease to be entertained.” – John Boswell

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

Level Two
A1. Press x3x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x3x5 Rest 1:00
(*Lower for up to :30 on the last rep)
B. Squat x10x3 @ 90% of last week 10 RM
C. RDL x5x3 by feel
D. Glute/AB Circuit

Level One (TEST DAY)
Skill
Hang Clean (Squat or Power Variant)
Deadlift

WOD
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2 RM DL, 3 RM weighted step

The Primal Blueprint 8 key concepts
*Post thoughts to comments 

“There’ll be two dates on your tombstone, and all your friends will read ’em, but all that’s gonna matter is that little dash between ’em…” – Kevin Welch

Announcements

• CFA will have a happy hour this Thursday (TOMORROW) at 3rd Base in South Park Meadows at 7:00pm. We hope you’ll join us as we kick back, relax, and enjoy this “cold front”!
• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

Level Two
4-Station Agility
(5:00/ Station + 1:00 Transition)
Station #1: 4 Corner Cone Drill
Station #2: Tall Hurdles
Station #3: 30 yd Shuttles
Station #4: Small Hurdles (2 ft, 1 Ft, 2 Ft lateral Down and Back, 2 Ft Hop, R/L/Run )

6:00 Core Circuit 
2 Rounds
Swimmer Circuit (15 sec each): 1 Arm, 1 Leg, Opposite Arm Opposite Leg, Same Arm Same Leg
Front Plank Circuit (30 sec each): Hover, Elbows, Hands, Elbows to Hands

Level One
Skill
Rowing

Partner WOD
3 Rounds
A. 500 M Row (*Can scale meters – goal is 3:00/less on rower)
B. AMRAP
50 Yrd Bear Crawl
10 MB Deadlifts
50 Yrd OVHD MB walk
*Partner A Rows while Partner B completes AMRAP
*Total Time and Rounds Recorded

“They always say time changes things, but you actually have to change them yourself.” – Andy Warhol

Announcements

• CFA will have a happy hour this Thursday at 3rd Base in South Park Meadows at 7:00pm. We hope you’ll join us as we kick back, relax, and enjoy this “cold front”!
• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.