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Level Two
10 min, on the min
3-5 Wrestling Bridges
3-5 V-Ups

then…

800m Run
4 Rounds
10 Thrusters (Use a weight that allows for unbroken sets)
10 Push ups
15 MB Tic Tacs
800m Run
*Record Weight and Time

Level One (Day 10)
Skill
Jerk

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

“The only way of finding the limits of the possible is by going beyond them into the impossible.” – Arthur C. Clarke

Recovery Athlete vs Regular Joe
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

The Hunters (Sarah, Cindy, and Haley) at the fire station – repping CFA!

Level Two
A1. Press x5x5 @ 70% RPE 7 Rest 1:00
A2. Kip Pull-ups x3x5 (Hold 2 sec/ Push away) Rest 1:00

4 Rounds
5 DB Power Snatch/Arm (From the Ground) (45lb/25lb)
5 Burpees Toes to Bar
30 Double Unders

Cash out
Farmer Walks x100m x 3 (Heavy) Rest 2:00

Level One (Day 10)
Skill
Jerk

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

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain

Sleep Will Make You A Better Athlete
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details coming soon!

Gary skiing near Salt Lake City, Utah . Thanks for sharing the great pic, Gary!

We had our own CFA March Madness this year with all the new members coming in! In case you haven’t had the chance to meet them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…

Welcome, new members! We’re so happy to have you here!

*If you are a new member and haven’t had your picture taken, please talk to Caitlyn! 

Level Two (Max Out Monday!)
In 15 mins, find 3RM Hip Power Snatch
*Weight Recorded, No More than 2 misses allowed, ideally no misses

then…
3 Rounds
400m Run
15 Ring Rows
15 KB Swings American
*Post notes to comments

Level One (Day 9)
Skill
Snatches

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

You can’t do anything about the length of your life, but you can do something about its width and depth. – Shira Tehrani

Cooling down: The best ending to a great workout
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts today at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Congratulations to Mr. and Mrs. Wes Kimball!!! We’re so happy for the two of you!

AM – Level 1
Lindsey	S
Andrew	S
Jurkash	S
Sandy	S
Linda	S
Wade	S
AM – Level 2
Charlie	115lb	10:56
MegO	60lb	13:36
Mike	125lb	9:50
Mikey	135lb	12:06
Brandon	105lb	11:07
Michael	135lb	10:05
Ballet	95lb	9:28
Becky	40lb	12:12
Reis	135lb	10:15
Colleen	60lb	10:15
Guthrie	115lb	11:07
Michele	MOD
Vicki	70lb	10:36
Ray	125lb	10:47
Walker	83lb	10:42
12P – Level 2
Can2	135lb	11:02
Jesse	105lb	11:20
Blake	150lb	10:23
Cat	73lb	11:44
Parnell	125lb	10:08
Wood	125lb	10:16
Lance	S
PM – Level 2
Chaz	S
Angela	60lb	11:52
G	65lb	10:50
Randy	125lb	10:53
Tasha	60lb	9:51
Nic	145lb	8:02
Ed	105lb	12:28
Mer	45lb	11:04
Tristy	100lb	10:39
Dan	105lb	10:05
ABC	65lb	10:19
Mad Dog	45lb	10:05
Schittone	100lb	9:26
Paul	80lb	13:22
Level 1-PM
Alan	S
Jon	S
Stormye	S
Loren	S
Jeff	S
Eric	S
Jamey	S
Tanya	S
Todd	S
Duffy	S
Mr. T	S
Janet	S
Denise	S
Johanna	S
Murray	S
Missy	S
Rachel	S
Lauren	S
Fran	S
George	S
Pam	S
Alyson	S

All Levels
“Wedding Day Relay”

Event 1: Team Grace
60 Ground to Overhead
M: 135 lb W: 95 lb
*Total Time Recorded
*Two Person teams

then….
Event 2:
4×300 M MedBall Relay
*Each Teammate runs 2 300s w/ Medballs alternating
*14 lb, 20 lb

*Final Score = Lowest combined Time

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Congratulations to Coach Wes and his bride-to-be, Jamie, on their wedding tonight! We’re so happy for the two of you!

Leah, LaRosa, Josie, and Chapel know that push-ups are always in style!

All Levels
15 Minutes on the Minute
2 Strict Pull-ups
3 Overhead Squats
*Post notes to comment

15 Minutes on the Minute
3 Burpees
3 Box Jumps
*Post notes to comments

1 Mile Time Trial
*Times recorded

Cash out:
10 Minutes of Foam Roll (Full Body)

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level Two
A. Press 5-3-AMRAP Rest 3:00
B. Sumo DL x2x6 @ 75-85% Rest 3:00
C. Squat x10x3 (10 RM, 95%, 90%) Rest 3:00

Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg

Level One (Day 8 )
Skill
Kipping Pull-up
Burpee
Thruster

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

Tips for Success

“Men, like nails, lose their usefulness when they lose direction and begin to bend.” – Walter Savage Landor

Level Two

3 Rounds for Quality
10 Kip Pull-ups (Ring Rows)
10 Dips (Push-ups)
10 OVHD Squats (Wall Squats)
10 Sit-ups
10 Supermans

then….

2 Rounds
500 M Row (Time Trial)
rest 10 Minute
*Time Recorded

Cash Out

:90 Hamstring Stretch on each Leg
2:00 Minute Hip Hinge Hold

Level One (Day 7)

Skill

Hip Clean
Press
Push Press

WOD

1 Mile Run Time Trial (15:00 Cap)

Nutrition and Depression

“In nature there are neither rewards or punishments — there are consequences.” – Robert G. Ingersoll

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level 1 – AM
Linda	11:07
Eileen	12:22
Level 2-AM
Bubbles	2:07
Albert	1:40
Mike	1:39
Celi	2:32
Elizabeth	1:59
Can2	1:37
Tow Matt	1:44
Ballet	1:43
Paul	2:07
Valyn	2:19
Hector	1:50
Adam	1:48
Jeff	1:49
Christina	2:06
NOON
Blake	1:49
Parnell	1:41
Heather	2:09
Thurst	1:59
Laila	2:11
Stephen	1:39

Level Two

3 Rounds
5/ leg Front Rack Reverse Lunges
Rest 2:00
*Post notes to comments

then…

5 Rounds
15 Wall Balls (20 lb, 14 lb)
15 Russian Swings (24K, 16K)
200 M run
*Time recorded

Cash Out:
2 Rounds
5 Partner GH Raises
:60 Shin On Wall Stretch
*No Rest

Level One (Day 7)

Skill

Hip Clean
Press
Push Press

WOD

1 Mile Run Time Trial (15:00 Cap)

People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit.  Most men succeed because they are determined to. – George Allen

Exercise Myths Debunked
*Post thoughts to comments 

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

AM Results
Steven	13:06 Rx+32K
Janice	13:17 (10 lb)
Jables	13:30 Rx
Sparker	13:37 (12K)
JV	13:55 (10 lb)
Bubbles	14:41(10 lb, 12K)
Beast	14:55 Rx
Doug	15:27 Rx
Shug	15:37 (10 lb)
Brandon	15:54 Rx
JBlack	15:59 Rx
9 AM	16:28 Rx
Michael	11:13 Rx
Chris	11:56 (14 lb)
Becky	12:52 (10 lb, 12K)
Can2	13:11 Rx + 32K
Valyn	13:12 (10 lb, 12K)
Tow Matt	13:20 Rx
Fro	13:40 Rx +32K
Schittone	13:41 (14 lb, 16K)
Kirk	13:54 Rx+32K
Mrs. Fro	14:15 (10lb, 12K)
Jackie	13:00 Rx
Christina	13:09 Rx
Colleen	11:47 Rx
Ray	12:26 Rx
Level 1- AM & Noon
Jen	8:19
Guthrie	6:52
Sandy	14:33
Cam	8:14
Brock	6:58
Parnell	7:57
Tanya	9:22
JW	9:32 (Row)
Stefan	8:58
Taylor	9:11
Eric	9:34
Melissa	8:35
Ladies 9 AM
LV	14:45 (10 lb)
Megan	13:48 (10 lb, 12K)
Chapel	18:06 Rx
Mer	10:00 (MOD)
Jenny	14:27 (10 lb)
Dusty	14:52 (6 lb, 12K)
Elizabeth	14:02 (10 lb, 12K)
Emily	18:10 (6 lb, 12K)
Josie	14:49 (MOD)
PM Results
Marissa	11:25 Rx
Clapper	14:59 (14lb, 20k)
Ed	16:19 (12k)
Cat	14:08 Rx
Desiree	14:56 Rx
Ronnie	17:55 (6lb, 12k)
Crash	15:05 Rx
Danimal	13:46 Rx
Leah	14:31 (10lb, 12k)
Danny	12:27 Rx
Nic	10:56 Rx
Shemo	13:12 Rx
Ryan	12:16 Rx
Mad Dog	13:30 (6lb)
LaRosa	13:21 (10lb, 12k)
Kaz	13:47 Rx
Randy	13:42 (14lb, 20k)
ABC	14:51 (14lb, 16k)
Nicole	11:39 (10lb, 12k)
Greg	11:17 Rx
Andy	12:35 Rx
Sanchez	12:25 Rx
Wood	14:50 Rx +70lb
Angela	12:13 (10lb, 12k)
Corey	14:28 Rx
Chrissy	14:13 (10lb, 16k)

Level Two

Clean and Jerk x2x5 @ 80-90%, RPE 9 Rest 4:00
*3-5 Reps of Unbroken Kip CTB Pull-ups during rest
*Weight Recorded

then….

10 Minute AMRAP
5 Dips
5 Push-ups
5 Burpees
100 M Run

Cash Out:
2 Rounds
Standing Hip Hinged 2 Minute Drill

Level One (Day 6)
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

FINAL CROSSFIT OPEN SCORES FOR CFA

“Discipline is remembering what you want.” – David Campbell

Strategies for Correcting Bad Posture (Part 4)
*Post thoughts to comments

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level 1-AM
Sandy	S
Guthrie	S
Todd	S
George	S
Vanessa	S
Eileen	S
Taylor	S
Damon	S
Level 2-AM
J.V.	60lb, 4 3/4
Charlie	S
Janice	70lb, 5
Mego	55lb, 4
Brandon	155lb, 4
Celi	45lb, 4 3/4
Sparker	80lb, 5
Haley	35lb, 5 3/4
Cindy	65lb, 3 3/4
Reis	MOD
Sarah	55lb, 4 1/2
Colleen	95lb, 7
Kirk	155lb, 5
Schittone	145lb, 5
Michael	145lb, 5
Hector	65lb, 4 1/4
Walker	93lb, 6 1/4
Ty	95lb, 5 1/2
Christina	65lb, 5 3/4
Ray	145lb, 7
Level 2-Noon
Lane	135lb, 6
Parnell	230lb, 4
Blake	230lb, 6
Cat	95lb, 5
Lance	185lb, 4
Heather	60lb, 6
Mer	45lb, 6
Jeff	145lb, 6
Wood	170lb, 5
Level 2-PM
Kaz	135lb, 4 3/4
Nic	185lb, 7 1/4
Tasha	85lb, 6 1/4
Josie	55lb, 4 3/4
Jenna	65lb, 6 1/2
Leah	70lb, 5 1/4
Matthew	145lb, 4 3/4
Sanchez	155lb, 5
Greg	155lb, 6 3/4
Rocky	155lb, 4 3/4
Lucas	165lb, 5 3/4
Raquel	50lb, 5
Nicole	70lb, 7 1/2
Adrian	95lb, 5
Shug	75lb, 4 3/4
Cooey	115lb, 4
Corey	135lb, 6 1/4
Helen	45lb, 5 1/2
Elena	50lb, 7 1/4
Randy	95lb, 4
Desiree	95lb, 5
Angela	65lb, 6
Anita	90lb, 6 3/4
Bryan	125lb, 6
G	80lb, 6
Anthony Mc	125lb, 5
Beast	115lb, 5
Brittani	65lb, 6
Dan	140lb, 6
Andy	135, 5
Level 1-PM
Storyme	S
Brandon	S
Tanya	S
Eric	S
E.J.	S
Odindu	S
Liz	S
Linda	S
Mr. T	S
Tony	S
Rachel	S
Alyson	S
Denise	S
Fran	S
Pam	S
Johanna	S