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Level Two
Skill
A1. DB Press x5x3 Rest :45
A2. Snatch RDL x5x3 rest :45
A3. Strict Knees to Elbows x10x3 Rest :45

WOD
4 min of AMRAP (Record Meters & Reps):
400m Rowing
5 Handstand Push-up

Rest 2:00
*Complete 5 DB Push Presses every 30 seconds during rest with skill session DB’s

4 min AMRAP (Record Meters & Reps):
200m Run
10 Toes to Bar

Rest 2:00
*Complete 3 DB Power Snatches /arm every 30 seconds during rest with skill session DB’s

4 min of AMRAP (Record Meters &  Reps):
50 Cal Airdyne
15 Deadlift @ 165 lb, 115 lb

Rest 2:00
*1:00 minute active recovery w/ Jump Rope, and 1:00 minute of full recovery

Level One (Day 2)
Skill
Strict Chin-Up

WOD
6 Rounds:
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

But friendship is precious, not only in the shade, but in the sunshine of life, and thanks to a benevolent arrangement the greater part of life is sunshine.  -Thomas Jefferson

6:3, Greens, and Shin Splints
*Post thoughts to comments

Announcements:
– We will be closing at noon today (it’s almost Turkey Day!). Have a safe holiday!
– – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.
– – – – Thanks to everyone that donated to our Holiday Food Drive and spread the love around!

Mike Kelly and Friends at the San Antonio RnR Marathon

Level Two
A1. Back Squat x5x5 @ 85% Rest :60
A2. Weighted Chin-ups x8-10×5 Rest :90
B. Deadlift @ 80-85% x5x3 Rest 2:00
C. Ab Circuit

Level One (Day 2)
Skill
Strict Chin-Up

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

One of the greatest joys known to man is to take a flight into ignorance in search of knowledge. -Robert Lynd

Self Confidence
*Post thoughts to comments

Announcements:
– TODAY (11/22) is the last day to donate to the CFA Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.

Level Two
8 Min Work Capacity Test:
*8 min of 30 sec on/30 sec off
*Ground to Overhead @ 40% of Body Weight
*Total reps and heart rate posted

Level One (Day 1)
Skill
Squats
Push-Ups

WOD
3 Rounds:
:45 50 yard Shuttle runs
:15 Rest
:45 5 Push-ups/5 Squats
:15 Rest
*Record number of runs

Only those who dare to fail greatly can ever achieve greatly.-Robert Kennedy

Announcements:
– – TOMORROW  (11/22) is the last day to donate to the CFA Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.

4 Weeks at CFA (Left) to 12 Weeks at CFA (Right).
Way to go, Cindy! We’re so proud of you!

All-Levels WOD

“MOVING DAY”
A Team WOD that will test teamwork, communication, and strategy. You must show up to find out what it is, but know that the more people who come, the better!
With Love,
Rob and Blake

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up?! Learn more here.
– – – – – Good luck to Coach Aaron Davis and Erica Cuellar as they take their CF Certification Exams this weekend! We know you’ll both do great!

Saturday WODs are so “fly”

All-Levels
Skill
Muscle Snatch+SGBN Push Press+ Overhead Squat x2+2+2×4 Rest 3:00

WOD
“Waterfall”:
5 OH Squat
5 Bent-Over Rows
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
300 M Run
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
200 M Run
20 Air Squats
20 Ring Rows
100m Run

Logic will get you from A to B. Imagination will take you everywhere.– Albert Einstein.

Sports and Child development
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up?! Learn more here.
– – – – – Good luck to Coach Aaron Davis and Erica Cuellar as they take their CF Certification Exams this weekend! We know you’ll both do great!

Level Two
Skill
A1. Snatch DL x2x5 Rest 2:00
A2. Handstand Push-up+Handstand Hold x2+:15-:30×5 Rest :45
*Work to a challenging, but not max, 2
*Post weights to comments

WOD
15 Minutes, On-The-Minute:
4 Push Press
4 WTD Step-ups (Total)
*M: 135 lb W: 95 lb

Level One (Day 12)
Skill
KB Swings
HSPU

WOD
A. Hip/Hang Snatch x2x3 rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 rest 2:00
D. Back Squat x5x3 rest 2:00

If the world seems cold to you, kindle fires to warm it. -Lucy Larcom

Meal Management
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up? Learn more here.

Level Two
Skill
A1. RDL x10x3 Rest :45
A2. CTB Pull-ups x4-6×3 Rest :45

WOD
8 Rounds
1:00 Row or Airdyne for Cals
1:00 Active Rest (3-5 Challenging DB Presses)
1:00 Wall Ball for reps @ 20 lb, 14 lb
1:00 Active Rest  (3-5 Hip Clean @ 135 lb, 95 lb)
*Record calories and wall ball reps

Level One (Day 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

Things start out as hopes and end up as habits. -Lillian Hellman

Gateway Foods
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!

Level Two
A. Press 5-4-3 Rest 2:00 (*Start set of 5 with weight from last week, then move up)
B1. Back Squat x5x5 @ 80-85% Rest :60
B2. Weighted Chin-ups x5-8×5 Rest :90
C. Deadlift @ 80% x5-6×3 Rest 2:00
D. Ab Circuit

Level One (Day 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

When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life.” – Greg Anderson

Top 12 Tips to Improving Chin-Ups
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!

Saturday’s WOD had a surprise dance party!