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Level Two
A. Squat x4x4 @ 90% Rest 3:00
B1. DB Floor Press x4x5 (Heavy, RPE 9) Rest :60
B2. Sumo Deadlift x4x5 @ 80% Rest :60
C1. DB Bent-Over Row x8x3 Rest :45
C2. Muscle Snatch x8x3 Rest :45

Level One (Day 2)
Skill
Chin-Ups

WOD
200 M Run
3 Rounds
10 Step-ups/Leg
10 Flutter Kicks
200 M Run
*Time recorded

Cash Out
Shin on Wall Stretch
Max Side Plank Per side
*Record Max Side Plank

Why You Should Work Outside
*Post thoughts to comments

“Your attitude is either the lock on, or the key to the door of success.” – Denis Waitley

 Announcements:

• Have you donated? Murph Day is in T-3 Days! Join us on June 16th for an awesome cause and WOD! Learn more here!
• Following Murph Day (6/16), CFA will be hosting a Paleo Potluck Fundraiser to help Darlene go to the Games in Cali! Learn more here!

Gotta start ’em early! 

Level Two
A1. Half Kneeling Chest MB Chest Pass & Catch (Partner) x4/legx4 Rest :30
A2. Half Kneeling MB Overhead Throw & Catch (Partner) x4/legx4 Rest :30
A3. Frog Pose to Push up / Pike Push up x5x4 Rest 1:00

12 Min AMRAP
5/Leg DB Step up to Reverse Lunge
10 V-ups
400m Run

Level One (Day 1)
Skill
Squats
Push-ups
Body positioning holds

Partner WOD
5:00 AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats

Formal SEAL Reveals Navy SEAL Fitness Secrets
*Post thoughts to comments

“The dictionary is the only place where success comes before work.” – Mark Twain

 Announcements:

• Murph Day is coming on June 16th (Saturday!)! Have you signed up? Learn more here!
• Following Murph Day (6/16), CFA will be hosting a Paleo Potluck Fundraiser to help Darlene go to the Games in Cali! Learn more here!

Level Two
Skill
Push Press x2x8 @ 75-80% Rest 2:00

5 Rounds DB Complex
10 DB Thrusters
5/ea Arm Renegade Row
1200m Run (Perform after the 5 round DB complex)
*Record Weight and overall time

Extra Credit
RDL x10x3 @+5 to 10lbs more than previous week

Level One (Day 1)
Skill
Squats
Push-ups
Body positioning holds

Partner WOD
5:00 AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats

Strength Trumps Cardio
*Post thoughts to comments

“Quit now, you’ll never make it. If you disregard this advice, you’ll be halfway there.” – David Zucker

 Announcements:

• Murph Day is coming on June 16th (Saturday!)! Have you signed up? Learn more here!
• Following Murph Day (6/16), CFA will be hosting a Paleo Potluck Fundraiser to help Darlene go to the Games in Cali! Learn more here!

Level Two
Hang Clean x2x5 @ RPE of 9 Rest 2:00

5 Rounds
250m Row (Max Effort)
Rest 3:00
*Perform 40 Double-unders during the rest

Extra Credit
Back Squat x2x4 @ 80% Rest 2:00

Level One (Day 13)
Field Trip to Level 2

How to Build Resilience
*Post thoughts to comments

“Adversity causes some men to break; others to break records.” – William Arthur Ward

 Announcements:

• Murph Day is coming on June 16th (Saturday!)! Have you signed up? Learn more here!
• Olympic Lifting Coach Chad Vaughn is now teaching Noon classes at CFA! Get in on the action here!

All Levels
Partner WOD
10 Rounds
Max Meter Row
5 GTO (115lbs, 95lbs)
10 Pull ups
200m Run
*Partner A rows while partner B performs the exercises. Then, partners switch.

Announcements:

• Murph Day is coming on June 16th (next Saturday!)! Have you signed up? Learn more here!
• Olympic Lifting Coach Chad Vaughn is now teaching Noon classes at CFA! Get in on the action here!

All Levels
A1. Seated Russian Hamstrings x10/leg x4 Rest :45
A2. Russian KB Swings x8x4 Rest :45
A3. Hip Power Clean x5x4 RPE 7 Rest :45

3 Rounds
5 Strict Pull-up
10 DB Thruster (45lbs, 35lbs)
300m Run
Rest 3:00
*Record Fastest Round

Life Hacks Are Habit-Forming Training Wheels
*Post thoughts to comments

“We don’t stop playing because we grow old; we grow old because we stop playing.” – George Bernard Shaw

Announcements:

• Murph Day is coming on June 16th (next Saturday!)! Have you signed up? Learn more here!
• Olympic Lifting Coach Chad Vaughn is now teaching Noon classes at CFA! Get in on the action here!

Level Two
A. Squat x5x5 @ 85% Rest 3:00
B. DB Floor Press x5x5 (Heavy, RPE 8-9) Rest 2:00
C1. Horizontal Ring Row x8x3 Rest :45
C2. DB Muscle Snatch x8x3 Rest :45
C3. Good Mornings x8x3 Rest :45

Level One (Day 12)
Skill
Kettle Bell Swings
Handstand Push Up progression

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/legx3 Rest 1:00

Top 7 Most Common Reactions to Your High-Fat Diet (and How to Respond)
*Post thoughts to comments

“Eagles come in all shapes and sizes, but you will recognize them chiefly by their attitudes.” – E. F. Schumacher

Announcements:

• Murph Day is coming on June 16th! Have you signed up? Learn more here!
• Olympic Lifting Coach Chad Vaughn is now teaching Noon classes at CFA! Get in on the action here!

Level Two
A1. Kneeling MB Chest Pass & Catch (Partner) x8x4 Rest :30
A2. Kneeling MB Soccer Throw & Catch (Partner) x8x4 Rest :30
A3. Lateral Wall Walks (10ft) x1x4 Rest 1:00

4 Rounds Partner WOD
Row 400m/Run 400m
30 Goblet Squat (24kg, 16kg)
30 Squat Jumps*Record Time

Level One (Day 11)
Skill
Knee to Elbows/Toes to Bar
Handstands
Box jumps

7 Minute AMRAP
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles
*Total completed rounds + additional reps recorded

Training Mistakes
*Post thoughts to comments

“Only those who dare to fail greatly can ever achieve greatly.” – Robert Kennedy

Announcements:

• TONIGHT: CFA will have a Happy Hour this Wednesday, June 6th at 7pm at Little Woodrows in South Park Meadows. Learn more here.
• Murph Day is coming on June 16th! Have you signed up? Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!