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Level Two
6-5-4-3-2
UB Kip Pull-ups
Strict Press
*Alternate Rest :30 b/t exercises

then…
Partner Workout
Max Meter Row
10 Rounds
10 Wall Balls
10 Burpees
200 M Run
*Partners split rounds alternating, row when not completing a round.
*Total time and meters recorded

Level One (Day 12)
Skill
KB Swings
HSPUs

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

How Vegetable Oils Replaced Animal Fats in the American Diet
*Post thoughts to comments

“The nice thing about teamwork is that you always have others on your side.” – Margaret Carty

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND (May 13th)? Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

David Kline at the Panathenaic Stadium in Athens, Greece (Site of the 1986 Olympics!)

Level Two
10:00 Snatch Progression
A1. Snatch x1x5 @ 75-80% RPE 6-7 Rest :30
A2. High Box Jump x1x5 Rest :30
B. 400 M Sprint x 2 Rest 7:00
*Best 400 M Time Recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and Mechanics)

Level One (11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles
*Total time recorded

Have Some Butter With Your Veggies
*Post thoughts to comments

“Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace.”– Victor Hugo 

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA THIS WEEKEND on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

All Levels
5 Rounds
100 M Yoke Walk/Max Burpees (1 Person walks, 1 Burpees then switch) (135 lb, 95 lb)
100 Farmers Walk/Max Wall Balls (1 Person walks, 1 Wall Balls then switch) (55 lb, 35 lb)
100 M Waiters Walk or Buddy Carry (1 Person carries 50 M then switch)

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

To Team CFA,

We stand together, a sea of pink and a spirit of pride.
You walk in together, game face on and pink shirt donned.

The WOD begins, we hold our breath.
You sweat, you strain, you crush every move.
We support, we scream, we clap with every rep.

We yell your name, we want you to hear
How proud we are, so much love in every cheer.

The WOD is done, the time is out, you gave it your all.
We know you left everything you had out on the floor.

You gasp for air, your shoulders ache, and your legs are burning.
Our throats are sore, our hands hurt, and our hearts are racing.

You inspire us as equally as we motivate you.
We lift you up as you elevate us all.

We are CrossFit Austin.
We Paint It Pink.

*Thanks to the lovely and talented Julie “Crash” Shamblin for submitting this awesome reflection on the past weekend!

All Levels
A1. RDL x5x3 @ 4111 by feel Rest :30 (Vets work RDLs heavy)
A2. Push-up x10x3 @ 30X0 Rest :60 (Vets explosive Push-ups)

then…
5 Rounds
200 M Run
5 Deadlifts @ 50%
10 Lateral Step-up
*DL weight and time recorded

Caffeine Helps Muscles in Morning Workouts
*Post thoughts to comments

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
A. Bench Press x5x4-5 Sets @ 83% Rest 3:00
B1. Squat x3x6 @ 80% Rest 1:00
B2. WTD CTB Chin-up x3x6 @ 9-10 RPE Rest 2:00
C1. TGU x5x3 Rest :30
C2. Pull-throughs x10x3 Rest :30

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

Why We Don’t Walk Anymore (plus a Primal Health Challenge)
*Post thoughts to comments

“Procrastination is opportunity’s assassin.” – Victor Kiam

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? Learn more here!
• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
A1. Clean Pull-unders x5x3 Rest :30
A2. Lateral Skier Jumps x20x3 Rest :30
B1. Power Cleans x2x10 @ 50-60% Rest :30
B2. Exposive Lunge Walks x3x10 Rest :30
C1. Kip Toes to Bar x5x3 Rest :30
C2. V-ups x15x3 Rest :30

Level One (Day 9)
Skill
Snatch

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Either move or be moved. -Ezra Pound

Squats
*Post thoughts to comments

Announcements:

• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

AM – Level 1
Money	S
Sean	S
Lindsey	S
Allison	S
Ice E	S
Lauren	S
JP	S
Stephanie	S
Anessa	S
Abbi	S
Caitlin	S
AM – Level 2
Mike	Skill
Doug	Skill
JV	Skill
Guthrie	Skill
MegO	Skill
Janice	Skill
Eileen	Skill
Celi	Skill
Sparker	Skill
Michael	Skill
Ballet	Skill
Tow Matt	Skill
Colleen	Skill
Sam	Skill
Valyn	Skill
Ivan	Skill
Erica	Skill
Eric	Skill
Schittone	Skill
2-tone	Skill
Caitlyn	Skill
Christina	Skill
Laila	Skill
Linda	Skill
Cooey	Skill
Gary	Skill
George	Skill
Jeff	Skill
12P – Level 2
Kiehl	Skill
Jess	Skill
Thurst	Skill
Crash	Skill
Heather	Skill
Wood	Skill
Lance	Skill
Brock	Skill
PM – Level 2
Ruffino	Skill
Pinky	Skill
Lance	Skill
Jeff	Skill
Desiree	Skill
Kristin	Skill
Bryan	Skill
Mad Dog	Skill
Ronnie	Skill
Shug	Skill
LG	Skill
AG	Skill
Gold	Skill
KT	Skill
Brittani	Skill
LaRosa	Skill
Jo	Skill
Denise	Skill
Mr. T	Skill
Greg	Skill
Adrian	Skill
Nicole	Skill
Corey	Skill
Chrissy	Skill
ABC	Skill
PM – Level 1
Fowler	S
Betsy	S
Alan	S
EJ	S
Tony	S
Loren	S
Kandaace	S
Janet	S
Fernando	S
C2	S
Rachel	S
Alyson	S

Level Two
On the Minute for 5 Minutes 1-3 UB Kip Pull-ups

then…
5 Rounds
400 M Run
5 Strict Pull-up
10 Push-ups
*Total Time Recorded
*Advanced athletes add 20 lb Vest

Cash out
A1. 5/ side Hand Stand Shoulder Touches x 3 Rest :30
A2. DB/KB Side Roll x 10/Arm x3 Rest :30

Level One (Day 9)
Skill
Snatch

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Announcements:

• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

AM – Level 1
Natalia	S
Natalie	S
JP	S
Abbi	S
Jenn	S
AM – Level 2
Brian	12:35
Staggy	14:46
Jed	14:47
Brandon	15:13
Charlie	15:15
Kristin	15:41
JV	16:17
Beast	16:21
Sparker	16:55
Jesse	17:49
Jonathan	20:54
Ballet	12:52
Schittone	15:14
Can2	14:35
Tow Matt	13:36
Dusty	17:58
Becky	13:46
Haley	20:00
Irl	18:25
9AM	16:51
Melissa	17:06
Lance	12:26
Kiehl	13:22
Jeff	13:45
Gary	15:14
Erica	14:12
AM – Ladies’
Mer	16:23
Michelle	15:53
LV	14:43
Emily	19:35
Caitlyn	20:03
Elizabeth	17:53
12P – Level 1
Todd	S
Anna	S
E-Rod	S
Amber	S
PM – Level 2
Danimal	11:39
Boone	12:43
Dayna	13:39
Jables	16:50
Anthony	19:56
Randy	18:50
Pinky	16:18
Kaz	12:11
Angela	13:23
Desiree	19:14
Pam	19:35
Corey	12:23
Gwar	16:12
Wood	13:33
Janss	16:12
Gold	9:54
Greg	10:39
Travis	13:16
Sting	16:58
Nicole	13:36
LaRosa	16:25
Parnell	13:54 (Row)
Paul	20:58
Andy	13:44
Shemo	13:53

Level Two
10:00 Snatch Progression
A. Snatch x2x5 @ 70-75% (RPE 6-7) Rest :45
B. 3 RM OVHD Squat in 15 Minutes (Each set :10 only)
C. Tabata Burpees :20 on/:10 off
*OVHD Squat Weight Recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and mechanics)

Level One (Day 8 )
Skill
Kipping Pull-ups
Burpees
Thrusters

WOD
5:00 AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Mineral Deficiencies
*Post thoughts to comments

The greatest barrier to success is the fear of failure. – Sven Goran Eriksson

Announcements:

• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Congrats team CFA on the 9th place finish at regionals this weekend!