WOD 2/2

Mobility of the Day

Level Two
Test 6: 1 RM Clean-to-Thruster in 15:00
Test 7: 5 RM Front Squat (3 attempts)
Test  8:
“Annie ”
50-40-30-20-10
Double Unders
Sit-ups
S1: Rx
S2: 3 singles
*Clean to Thruster weight, Front Squat weight, and “Annie” time and scale recorded

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

Quality means doing it right when no one is looking. – Henry Ford

Eating your veggies
*Post thoughts to comments 

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
  • The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!

Level 1 – AM
Marley S
Edward S
Mrs. Fro S
Faraon S
Professor S
John S
Paul S
Dusty S
Level 2 – AM C&T 5RM FS Annie
Charlie K 150lb 185lb 9:19 (S1)
Ivan 185lb 185lb 11:07 (S1)
MegO 78lb 73lb 12:47 (S1)
Shug 73lb 83lb 10:44 (S1)
Colleen 93lb 103lb 9:00 (S1)
Brandon 150lb 185lb 12:10 (S1)
JV 80lb 100lb 11:54 (S1)
Becky 50lb 78lb 10:54 (S1)
Janice 95lb 100lb 9:53 Rx
Beast 103lb 133lb 10:24 (S1)
Mikey 185lb 215lb 9:12 Rx
Albert 195lb 185lb 10:12 (S1)
Erica 90lb 100lb 10:11 Rx
TowMatt 155lb 155lb 11:07 Rx
Valyn 68lb 63lb 21:42 (S1)
MGJ 85lb 95lb (4R) (S1)
Sarah 65lb 50lb (2R+55) (S1)
Elizabeth 63lb 58lb 14:52 (S1)
Haley 45lb 50lb 13:47 (S1)
Can2 205lb 225lb 11:32 (S1)
Charlie G 135lb 155lb 11:50 (S1)
9AM 165lb 185lb 14:19 (S1)
Michele 83lb 63lb (2R+50) (S1)
Cindy 70lb 75lb (1R+12) (S1)
Michael 155lb 175lb 11:05 (S1)
Ballet 145lb 145lb 10:38 (S1)
Fro 155lb 205lb 10:35 (S1)
Kirk 175lb 185lb 7:56 Rx
Ray 175lb 205lb 10:10 (S1)
Marco 185lb 175lb 13:57 (S1)
Rocky 125lb 155lb (R3+77) (S1)
Boling 115lb 165lb 11:36 (S1)
Kavi 145lb 155lb 13:21 (S1)
Danimal 135lb 165lb 12:20 (S1)
Snooki 85lb 95lb 10:57 (S1)
Christina 75lb 95lb 13:15 (S1)
Ladies’ – AM
LV 85lb 80lb 10:23 (S1)
Emily 70lb (Hang) 80lb 14:13 (S1)
Jenny 85lb 105lb 9:20 (S1)
Josie 55lb 80lb (R3+20) (S1)
Chapel 75lb 85lb 14:46 (S1)
Mer 70lb 85lb 10:48 (S1)
Ally  –  – 7:15 MOD
Level 1 – 12P
Brittani S
Taylor S
Heather S
Level 1 – PM
Matthew S
Desiree S
Sam S
Trixsi S
Jeff S
Mischka S
Brandon S
Nicole S
Cooey S
Level 2 – PM
Nic 175lb 215lb 6:58 (S1)
Kristin 105lb 115lb 9:19 (S1)
Sanchez 155lb 155lb 11:14 (S1)
Clapper 205lb 215lb DNF
G 88lb 98lb 10:34 (S1)
Blake 215lb 255lb DNF
Bryan 155lb 225lb 7:25 (S1)
Marissa 115lb 135lb 7:31 (S1)
Reis 185lb 185lb 7:08 Rx
Kiehler 165lb 165lb 10:36 (S1)
AG 195lb 215lb 12:58 Rx
Anthony 135lb 145lb 13:30 Rx
Irl 75lb 95lb 15:00 (-2) (S1)
Gary 105lb 115lb 12:03 (S1)
KT 85lb 90lb 14:19 (S1)
Leah 85lb 90lb 13:48 (S1)
Boone 225lb 235lb 7:28 Rx
Ross 165lb 165lb 10:45 (S1)
JJ 135lb 140lb 12:48 (S1)
ABC 115lb 130lb 11:32 (S1)
Sleeves 215lb 245lb 9:30 Rx
Ryan 175lb 215lb DNF
Turk 185lb 205lb 7:43 Rx
Greg 175lb 185lb 10:22 Rx
Lane 165lb 175lb 10:30 (S1)
Chrissy 83lb 113lb 11:25 (S1)
LaRos 75lb 88lb 11:55 (S1)
Darlene 108lb 113lb 10:50 Rx
Elena  – 65lb 10:12 (S1)

Welcome New Members!

January has been an awesome start to 2012 and we’re excited to welcome even more new faces! 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…

Charlie Gregoire Meredith Walker Sarahi Hernandez Eileen Eiden 
Katie Wills Megan “Meg” Cary Anna Gann Brittani Marshall
Adrian Guerra Sarah Mendoza Peter Do Laila Al-Yafi
Brandon Mulvey Sam Legge Elizabeth “Liz G” Goman  Kyle Pettersen
Brittany Marley Faraon Hernandez Lee Woodward Paul Mahoney
Sarah “Dusty” Duffey Lexi Iverson Jennifer Stanlake Nicole Seltman
Adam Glick Laurel Lowke Mischka Partida Jeff Partida 
Wade Holmes John Land Andrew Lockwood John Nelson
Desiree Chavez David Cancialosi Edward Graber Matthew Place

Taylor Maanao Michael “Professor” Beckham

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! 

February Athlete of the Month: Jennifer “Machine Gun Jenny” Felps

State your Name and/or Nickname please.        
Jennifer Felps aka Machine Gun Jenny

Occupation?
Senior Business Systems Analyst at AMD

Words to live by?
“The service you do for others is the rent you pay for your room here on Earth.” Muhammad Ali

What is your fitness background? 
I was certified to teach aerobics in high school (yay step!).  I’ve always loved lifting, but I was really a 30 minute elliptical, light lifter, 3 times a week for many years.

How long have you been CrossFitting?
I started On Ramp in March of 2010.

What’s your favorite part of CrossFit?
My favorite part is the support from all the other athletes and coaches.  No one is ever derogatory.  Not ever.  The last person in (usually me) is cheered on like a first place finisher.  It’s amazing every single time.  I was afraid when I started that there would be days I would have to sit out because of my leg injury.  There has not been one single WOD that the coaches have not been able to mod for me in nearly a year of classes.  It really makes me feel like part of the team, and not like I’m a burden or in the way.

What are your training goals? 
I want to compete in my first powerlifting meet in the spring (Thank You, Coach Blake!).  That is so exciting!  I just want to keep getting better at everything – higher jumps, faster times, smaller bands on my pullups, bigger CFT numbers.  I’m perfectly fine with taking baby steps to get there.

Favorite sport or activity?  
My favorite activity is playing with my son, Rooster (whose favorite activity is coming to CFA to monkey around).  The 630AM Strength Days at CFA are a very close second!

Recent adventure you’re planning?  
James and I are going to see Liz and Cody lift in Fort Worth at their meet in February.  We are bringing a little CFA to Cow Town!

Tell us something we don’t know about you? 
I have 2 3-legged cats, Cleo and Stinker.  I got them that way from the shelter.  I guess I don’t believe in throwing something away because it’s not perfect.  Nothing wrong with the scratch-and-dent models.  I’m sort of one myself.

Longhorns or Aggies?  
Gotta be Longhorns.  I graduated from UT Austin in 1998.

Best quote that you’ve said within the walls of CFA that was never recorded on the quote board!?
Oh dear.  I said something the other day about not wanting to have Big Bertha between my legs…9am immediately pointed out how lucky I was that the quote board wasn’t up yet.  I know I was 3 shades of purple.

Leave the fine folks of CrossFit Austin with some parting words? 
I’m incredibly honored to be thought of as an athlete by a group of athletes I respect and adore.  WODs at 630am are not always pleasant, but every freezing cold morning I run to the car I know I will be seeing my friends.  And I’m excited every single day.  CrossFit has made me a better person in a million ways that have nothing to do with bands and bars and kettlebells.  I’m so grateful to have such a huge motley crew of new friends to rely on, and to cheer on every day.  You all make Fran tolerable.  There is no greater complement than that.

WOD 2/1

Mobility of the Day

Level Two
Skill
A1. American KB Swings x12-15×3 Rest :30
A2. Kip Pull-ups x5-10×3 Rest :60
*Post notes to comments

WOD
20-16-8

DB Single Arm Snatches Total (35 lb, 20 lb)
Push ups
400m Run
*Total time Recorded

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

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

Go with the best you’ve got. –Al Lopez

5 Stages of Food Grief
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open  starts TODAY (Wednesday, 02/01): Click here to sign up and represent CFA!
  • The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!
Level 1 – AM
Paul 4
Dusty 4
Celi 3
Andrew 4
Prof 3
Mrs Fro 4
Matthew 4
Wade 4
Gabriel 5
Taylor 4
Eileen 2
Level 2 – AM
Danny 8:00
Albert 10:43
J-Black 12:24
Beast 12:06
Charlie S
JV 12:08
Michael 8:48
Bryan 9:34
Eric 8:49
Schittone 11:02
Can2 9:19
Erica 9:50
Brandon 10:06
Valyn 11:23
Boling 9:02
Fro 9:17
Ballet 8:19
Paddy 10:24
Kavi 12:01
Level 2 – 12P
Ryan 10:24
Heather 11:54
Thurst 13:50
Christina 14:12
Chapel 15:25
Jess 11:23
Level 2 – PM
Zoom 14:01
Geno 12:31
G 13:06
Boone 9:28
Blake 9:12
Shemo 11:35
Helen 10:11
David 8:50
Teeny 10:05
Jenna 9:18
Chrissy 10:58
Sanchez 8:07
Ross 10:13
KT 11:06
Snooki 10:28
Kristin 10:23
Uzi 8:17
Marco 9:44
AG 8:38
Ryan 10:08
LaRos 11:15
Paddy 10:46
Gold 7:12
Mad Dog 9:07
Level 1 – PM
Lola 4
Inline 5
Laila 4
Matt 3
Mel 4
Flury 4
Desiree 3
Ronnie 4
Brandon 4
Meg 4
Peter 5
Adrian 3
Cooey 2
Melissa 4
Nicole 5
Nikolle 4

Rally the Troops, CFA! The 2012 CrossFit Open is Here!

It’s that time again! The 2012 Reebok CrossFit Games Open is here! With registration beginning tomorrow (February 1), and the release of the first WOD on February 22nd, CrossFitters from all over the world will be able to showcase their abilities in hopes of being crowned the “Fittest in the World.”

Last year’s Open at CrossFit Austin was an amazing experience, and one you can join in this year! You may not be striving to become the next Annie Thorsdottir or Rich Froning, (and even better if you are) but I can assure you, the dynamic of CFA during the Open is electric and something you WILL want to be a part of! Instead of spouting off reasons as to why to join the Open, I’d much rather recap last year’s CFA experience in hopes that it will get you excited to be a part of something that not only is fun but makes our CFA family that much more motivated and supportive.

I remember when the first WOD of the Open was released. They were late in releasing it, causing everyone to stay up well beyond their normal bedtime, hitting “refresh” every five minutes on the CrossFit Games website. As soon as it was released, Facebook exploded with CFA members updating their status’ with the Open’s first WOD. The road to the Games had begun!

Every Wednesday (this year is will be Thursdays) for 6 weeks, CFA’s WOD was that of the Open. Whether you were registered for the Open or not, you were doing the WOD that CrossFitters from all over the world were doing. It was a big deal! Members were coming in early and staying later to support others who were doing the WOD (registered or not). I remember some coming in at 4:30 pm to cheer others on, get their shot at the workout at 5:30 pm, and then stay to support others in the 6:30 pm class. Every Wednesday, CFA turned into a mini-competition arena with music blasting and our members playing the roles of competitors, spectators, judges and coaches – all at once. We even had the “media” there, as I remember Geno recording the evening classes as they completed the WOD. We had athletes of all levels performing the WODs which brought out a newer and higher level of intensity from everyone!

I know for a fact the Open brought a stronger sense of community and pride to our CFA box. It was a great way for members to push themselves and others beyond normal limits. It added a competitive edge where we could check our individual standings and also see if our efforts could keep CFA within the top 30 boxes in our region. The Open allowed for more work to get done faster among CFA members as everyone’s hard work and intensity motivated their fellow athletes to push even more. Rankings among individuals within CFA were going up weekly because they had friends, next to them, pushing them to produce bigger numbers.

For the most part, the Open took over the lives of CFA coaches and members for six weeks. It was six weeks of having set times or days to perform the Open WOD. It was a great opener that unknowingly prepped CFA for the proverbial “Road to the Games!” Last year, after the final scores of the Open were tallied, we had two people qualify as individuals to advance to Regionals, we had a high enough score to qualify a team to represent CFA at Regionals, and we had our very own Darlene Price qualify to compete at the Games in California in hopes of being crowned the “Fittest Woman in the World” in the Master’s Division. That being said, CFA had no idea how well we’d actually do. Miguel finished strong with a 15th place finish in the individual Men’s Division at Regionals. Our team went into Regionals ranked 19th and left with a solid 7th place finish. And Darlene? Well, if you haven’t heard, she went to the Games in California and came home as the 2nd Fittest Woman in the World!

All of these things couldn’t have happened without the community the Open had strengthened within CFA. I can NOT wait for this year’s Open and am excited to see our CFA members, new and old, exceed all my expectations again. Again, I encourage everyone to participate (if you don’t, I will personally stalk you and make you do wall balls until you do)! Throw yourself into the adventure of the Open and get excited for the hype and improvement it will bring to you and your fellow CrossFit Austinites! You have nothing to lose, and everything to gain! If anything, it’ll help solidify why you joined this crazy community we call CrossFit Austin!

GET EXCITED!  -Coach Leigh

Want to get involved? Sign up for the Open here!

WOD 1/31

Mobility of the Day

Level Two
Test 4: 1-Rep Max Power Snatch in 20 Minutes
Test 5: L-Sit Hold (2 attempts within the 60 Minutes of class time)
Test 6: 2-Mile Time Trial (2o Minute Cap)

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

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

With ordinary talent and extraordinary perseverance, all things are attainable. – Thomas Foxwell Buxton 

Improve Your Body Image, Improve Your Body
*Post thoughts to comments

Announcements:

  • Don’t forget! The sign-up for the CrossFit Games Open starts THIS Wednesday (02/01): Click here to sign up and represent CFA!
  • The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!

Level 1 – AM
Suzi 4
Sarahi 4
Michael 3
John 3
Sam 4
Faraon 3
Marley 5
Lexi 6
Ed 3
Level 2 – AM
Albert 145lb :04 (S2) 16:45
Kirk 135lb :33 (S1) 16:15
Chaz 140lb :15 (S1) 15:10
Ray 145lb :21 (S1) 15:14
Chris 115lb :09 (S1) 16:09
Walker 98lb :28 (S1) 17:14
Charlie 120lb :06 (S1) 15:25
Ivan 135lb :13 (S2) 15:38
Steven 135lb :21 (S1) 16:20
Janice 60lb :20 (S2) 17:05
Snooki 60lb :07 (S2) 17:58
Mikey 155lb :10 (S2) 14:16
JV 55lb :03 (S1) 17:06
Brandon 120lb :10 (S2) 15:32
Charlie G 115lb :05 (S1) 16:29
Colleen 60lb :01 (S3) 16:32
Tow Matt 115lb :06 (S1) 17:42
Becky 47lb :01 (S3) (No Score)
JJ 115lb :03 (S3) 19:54
Can2 155lb :09 (S1) 17:26
Erica 70lb :09 (S1) 17:15
Sarah 50lb :01 (S3) (5 Laps)
Haley 45lb :01 (S3) (7 Laps)
Elizabeth W 45lb :02 (S2) 19:08
MGJ 70lb :04 (S3) (6 Laps)
9AM 115lb :01 (S2) 18:35
Schittone 125lb :10 (S1) 16:20
Ballet 115lb :15 (S1) 13:26
Michael P 135lb :14 (S1) 14:26
Cindy 65lb :01 (S3) (4 Laps)
Valyn 59lb :02 (S2) 18:29
Ladies’ – AM
Josie 50lb (6 Laps)
Chapel 55lb (6 Laps)
Emily 55lb (6 Laps)
Mer 70lb (7 Laps)
LV 65lb 17:18
Meg 35lb 18:03
Level 1 – 12P
Jenn 3
Anna 4
Jess 6
Level 2 – PM
Marissa 95lb :15 (S1) 14:24
Cat 85lb :07 (S2) 7 Laps
Kristin 85lb :32 (S2) 17:33
Danimal 115lb :19 (S1) 13:05
Shug 75lb :03 (S2) (7 Laps)
Crash 65lb :25 (S2) 19:20
G 75lb :27 (S2) 16:54
Lane 120lb :10 (S1) 14:26
Marco 135lb :02 (S3) 19:37
Gary 95lb :23 (S2) 16:02
Reis 160lb :09 (S1) 15:10
LG 65lb :10 (S2) (7 Laps)
ABC 85lb :11 (S1) 15:59
Kiehler 125lb :49 (S2) 15:11
Jonathan 105lb :08 (S2) 19:45
Nic 170lb :16 (S1) 13:22
Greg 135lb :25 (S1) 12:51
Hollister 85lb :27 (S2) 14:19
Darlene 85lb :29 (S2) 16:15
AG 175lb :08 (S1) 15:12
Turk 155lb :14 (S1) 12:30
LaRos 65lb :01 (S2) 19:25
Eric 135lb :12 (S1) 14:55
MegO 70lb :01 (S3) (6 Laps)
Irl  –  – (7 Laps)

 

 

 

 

 

 








 

 

 

 

 

 

 

 

 


 

 

 

 

 


		

New Friday Classes Are Here!

We’re excited to announce that we have added two new classes times to our regular schedule – starting this week!
Members are now able to sign up for the following times:

Friday 5:30 AM – All Levels Group Class
Friday 5:30 PM – Level 2 Open Gym*

*Open Gym will last from 5:30 PM – 6:30 PM (1 hour) and you must sign up for it like a regular class. It will not be lead by a coach, but you will have all access to the equipment. Coach Shane will be around to monitor and make sure that everything is put back in it’s proper place.

**For a complete listing of class schedules, please click here.

WOD 1/30

Mobility of the Day

Level Two
Skill
A1. Ring Dips x6-8 x3 Rest :45
A2. DB Snatch x5/arm x3 Rest :45
A3. MB Walking Overhead Lunges x10/legx3 Rest :45
*Post weights to comments

WOD
5 Rounds
200m Run
15 Box Jumps (24″, 20″)
15 Tic Tacs/side  (20 lb, 14 lb)
*Total time, Rx or scale recorded

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

Perfection is not attainable, but if we chase perfection we can catch excellence. – Vince Lombardi

Gut Health
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign up for the CrossFit Games Open is THIS Wednesday (02/01): Click here to sign up and represent CFA!
  • The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!
  • Thanks to Mel Joulwan for the wonderful Well Fed cook book signing and reading! Your tasty recipes keep many of us happy and hungry for more!
Level 1 – AM
Dusty 10:10
Charlie 8:00
Faraon 10:10
Adam 8:40
Eileen 16:38
Celi 11:06
Gabriel 8:52
Level 2 – AM
Snooki 15:29
Stephen 15:08 Rx
J-Black 14:54
Sameer 15:41
Ivan 13:47 Rx
Mikey 12:03 Rx
Janice 12:06
Beast 14:11
Cindy 20:48
Haley 18:30
Reis 11:04 Rx
Sherman 13:45 MOD
Caitlyn 15:53
Becky 14:09
Elizabeth 15:31
JJ 16:41
Bryan 11:20
MG Jenny 20:57
Colleen 12:22
Kavi Karen
Wood 12:55 Rx
Ray 11:27 Rx
Blake 11:37 Rx
Cat 13:35
Matt 12:05
Lindsey 10:51
Lane 11:34 Rx
Turk 10:23 Rx
Amy 14:50
Kyle 11:30
Coy 12:58
Ryan 13:52
Level 2 – PM
G 12:26
Randy 13:01
Jani 9:49 Rx
Chaz 11:35 Rx
Jeff 10:48 Rx
Marco 15:45
Gary 13:08
Leah 14:33
Elena 13:12
Jewels 14:14
Chrissy 13:56
David 11:56 Rx
Aaron 13:47 Rx
Fro 11:53 Rx
Kiehl 12:53
Greg 8:56 Rx
Uzi 11:22 Rx
Danny 10:00 Rx
Geno 12:22
Carissa 11:11
Pinky 13:09 Rx
Sanchez 10:16 Rx
Shug 15:25 Rx
KT 15:06 Rx
Monk 14:34
Anthony 14:23
Jenna 10:55 Rx
Andy 14:01
Helen 11:47
Dain 9:50
Jerry 13:53
Veronica 15:55
Level 1 – PM
Brandon 6:08
Shemo 6:55
Brittani 7:03
Nelson 8:02
Inline 9:22
Ryder 10:38
Mrs Fro 10:58
Ronnie 13:34
Meg 8:08
Paul 9:31
Jackson 5:49
Ruffino 8:51
Peter 8:29
Professor 8:36
Raquel 8:44
Liz 11:25
Cooey 11:56
Nicole 7:22
Adrian 7:54

 


WOD 1/28

All Levels
WOD
3 Rounds

400m Run
10 DB Thruster
10 Ab Mat Sit ups
100m DB OH Waiter Carry (switch arm at 50m)

Circle of Awesomeness Challenge Tests
Test 1:

Vertical Jump (3 attempts)

Test 2: 
Karen
150 Wall Balls Shots for time
(20 lb, 14 lb)

Announcements:

  • Good luck to all of our Circle of Awesomeness Challenge participants as they kick off the challenge today! 
  • Mel “Melicious” Joulwan will have a book signing today at noon (as part of the Circle of Awesomeness Challenge). Learn more here.

All Levels
Ballet 8:26 Rx
Can2 8:34 Rx
Kirk 8:49 Rx
JJ 123R Rx
Kavi 9:22 (S1)
TowMatt 9:11 (S1)
Leah 9:59 (S2)
Colleen 7:12 (S1)
Elena 7:18 (S2)
LaRos 9:41 (S1)
Michele 143R (S2)
Mer 7:49 (S2)
Darlene 8:03 (S1)
Shug 101R Rx
MegO 108R (S1)
Janice 9:51 (S1)
Gary 7:40 (S2)
Charlie 119R Rx
Lane 132R Rx
Nic 9:01 Rx
Wood 9:19 Rx
MGJ 7:09 (S2)
Tasha 6:00 (S1)
Chapel 8:52 (S2)
Chrissy 8:08 (S1)
Snooki 6:59 (S2)
Crash 8:58 (S1)
Shanahan 9:45 Rx
Josie 8:40 (S2)
Trixsi 9:09 (S1)
Danimal 102R (S1)
Mikey 8:52 Rx
Anthony 137R (S1)
AG 8:54 Rx
Charlie G 143R (S1)
ABC 107R (S1)
Marco 9:55 Rx
Rocky 127R (S1)
Valyn 7:52 (S1)
Becky 7:50 (S1)
Erica 6:08 (S1)
Cindy 8:10 (S2)
Haley 9:35 ?
Sarah 7:16 (S2)
Irl 8:00 (S2)
Emily 9:49 (S2)
JV 9:06 (S1)
Elizabeth W 8:39 (S1)
Veronica 8:08 (S1)
9AM 8:56 (S1)

WOD 1/27

All Levels
Skill

10 Minutes, On-the-Minute:
1-3 Ring Dips
3 American KB Swings
*Post or record total reps

WOD
Half Cindy (10 Minute AMRAP)
5 Pull ups
10 Push ups
15 Squats
*Total Rounds recorded

The truth is the only thing worth having, and, in a civilized life, like ours, where so many risks are removed, facing it is almost the only courageous thing left to do. – E.V. Lucas

Sleep
*Post thoughts to comments

Announcements:

  • The Circle of Awesomeness Challenge starts this Saturday (as in TOMORROW)! Today is the last day to get in on the action, so sign up here!
  • Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.

All Levels – AM
Brandon 7 Jump, KPU
Schittone 8 Rx
Marissa 6 Rx
Teeny 8 Jump, KPU
Snookie 7 Jump, KPU
Valyn 6 Jump, KPU
Jackie 5 Jump, KPU
Caitlyn 6 Jump, KPU
Irl 6 Jump, KPU
Tow Matt 7 Rx
Reis 8 Mod
Ballet 10 Rx
Audrey 6 Rx
Kristin 7 Rx
Sherman 9 Rx
Can2 7 Rx
Walker 8 Rx
Paddy 8 Rx
Lola 7 Jump, KPU
Chris 7 Rx
Michael 8 Rx
Sanchez 7 Rx
Mer 8 Jump, KPU
Trixie 7 Band, KPU
All Levels – 12P
Blake 10 Rx
Danny 12 Rx
Laila 8 Jump, KPU
Amy 5 Jump, KPU
Chapel 6 Jump, KPU
Ty 6 Band, KPU