All Levels
2 Person Teams
5 Rounds
7 Russian KBS
7 KB Squat Cleans
7 OVHD KBS
7 Headcutters
*Partners alt. rounds while one partner goes the opposite partner must hold medball overhead
All Levels
A. 12:00 Alt. EMOM
even: 5 Lateral Lunge / Side
odd: 5/arm Russian Sit-ups
B. 5 Rounds
100 M Lateral Slide (50 m lead w/ right, 50 m lead w/ left)
100 Singles
100 M Waiters Walk @ 24K, 20K (50 M R, 50 M L)
| All Levels |
| Sarah |
| Michelle |
| Maureen |
| Sissy |
| Lashea |
| Braden |
| Mitch |
| Victor |
| Fernando |
| Tom |
| Silas |
| Jose |
| Ballet |
| Megan |
| Gilbert |
| Claudia |
| Michael |
| Steven |
| Laura |
| Todd |
| Danielle |
| Vamsi |
| Lulu |
| Nicole |
| Kayleen |
Foundations & Performance
20:00 AMRAP
21 Thrusters @ 95/65
18 Double Unders
15 Burpees
12 Deadlift @ 95/65
9 Pull-ups
6 Front Rack Reverse Lunges @ 95/65 (Total)
250 M Row
*Rounds recorded
“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.” -William Jennings Bryan
| Foundations & Performance – AM | ||
| Matt | 2+42 | 85 |
| Vy | 3 | 55 |
| Sissy | 2+15 | 55 |
| Gage | 3 | rx |
| Ivan | 2+35 | rx |
| Beverly | 2+66 | 55 |
| Janet | 2+54 | 55 |
| Adrian | 2 | 65 |
| Mel | 2+66 | 55 |
| Lee | 2+97 | 75 |
| Braden | ||
| Fernando | 2+10 | 75 |
| Shauna | 2+8 | 45 |
| Humberto | 2+43 | 55 |
| Michelle | 2+10 | 45 |
| Emily | 2+21 | 55 |
| Kerri | 2+42 | 45 |
| Brad | 3 | rx |
| Jillian | 2+54 | 55 |
| Dayna | 3+1 | rx |
| Ryan | 2 | 75 |
| Steve | 2+9 | 65 |
| Jake | 2 | 65 |
| Tow Matt | 2+42 | rx |
| Page | 2+66 | 95 |
| Ballet | 2+66 | 75 |
| Jose | 2+67 | 75 |
| Tom | 2 | |
| LaShea | 2+66 | 55 |
| Ebelia | 2 | 45 |
| Ray | 3+2 | 75 |
| Todd | 2+41 | rx |
| Erica | 3 | rx |
| Jenny | 2+21 | rx |
| Dylan | 2+13 | rx |
| Ladies Class | ||
| Shanon | 2+10 | 35 |
| Nicole | 2+44 | 45 |
| Lulu | 2+54 | 35 |
| Performance & Foundations – PM | ||
| Nicole T | 2+47 | 55 |
| Ian | 2+70 | rx |
| Brooks | 3+5 | rx |
| Red | 2+5 | 55 |
| Walker | 3 | 45 |
| Gil | 3 | |
| Kevin | ||
| Jeanette | 2+75 | 35 |
| Christy | ||
| Sean | 3 | 65 |
| Chandan | 2+54 | 55 |
| Alex | 1+54 | 45 |
| Mayela | 2+42 | 45 |
| Morgan | 3+5 | 45 |
| Cassie | ||
| Paul | 2+23 | rx |
| David | ||
| Heather | 3 | rx |
| Edge | 3 | 65 |
| Chris | 3 | 65 |
| Missy | 2+81 | 45 |
| Nicole | 2+28 | rx |
| Leah | 2+39 | rx |
| Rahul | 2+46 | 75 |
| Chad | 2+41 | rx |
Performance & Foundations
A.6:00 EMOM
1 Power Snatch + 1 Hang Power Snatch
*Increase weight 2.5-5 lbs / set 60-70%
*Record Best Weight
B. Snatch DL x3x3 @ 100%+ of Power Snatch Rest 2:00
C1. Back Squats x3x3 by feel Rest :60
C2. Box Jumps x3x3 by feel for height Rest :60
“To know oneself is to study oneself in action with another person.” –Bruce Lee
| Foundations & Performance – AM | |
| Stephanea | 45 |
| Ruhlin | 95 |
| Sissy | 60 |
| Janet | 75 |
| Gage | 115 |
| Bev | 60 |
| Kara | 55 |
| Sarah | 65 |
| Braden | 90 |
| Adrian | 90 |
| Carlos | 85 |
| Matthew | 105 |
| Mitch | 115 |
| Melanie | 75 |
| Vy | 65 |
| Lee | 95 |
| Ballet | 105 |
| Tow Matt | 115 |
| Heather | 80 |
| LaShea | 65 |
| Claudia | 85 |
| Mr. T | 155 |
| Jake | 85 |
| Emily | 55 |
| Laura | 45 |
| Ryan | 85 |
| Megan | 55 |
| Steve | 85 |
| Danielle | 45 |
| Dylan | 90 |
| Mercy | 65 |
| Ray | 125 |
| All Levels – Noon | |
| Shanon | 25 |
| Alex | 40 |
| Jared | 115 |
| Jeri | 65 |
| Mary | 75 |
| Kayleen | 85 |
| Faraon | 105 |
| Performance & Foundations – PM | |
| Brooks | 130 |
| Ian | 135 |
| Malia | 45 |
| Fernando | 115 |
| Tornado | 95 |
| Jessica | 95 |
| ABC | 70 |
| Pam | 55 |
| Jeanette | 40 |
| Matt | 100 |
| Dan | 120 |
Friday May 23rd kicks off the first day of the 2014 CrossFit Regionals South Central competition. We are heading down to San Antonio to support our team and hope that you’ll do the same! In addition to Friday’s shortened hours and our Saturday closure, we will be closed on Monday May 26th in honor of Memorial Day.
Friday May 23rd: Closed @ 9:30 am
Saturday May 24th: Closed
Monday May 26th: Closed
Performance & Foundations
3 Rounds for Quality
3/side TGU
12/leg Lateral Step-ups
12/side Tic Tacs
12/arm Kneeling Plate Half Moons
300 M Run
“Courage is resistance to fear, mastery of fear, not absence of fear.” –Mark Twain
| Performance & Foundations – AM |
| Ebelia |
| Stephanea |
| Janet |
| Ivan |
| Gage |
| Beverly |
| Sarah |
| Michelle |
| Braden |
| Matt |
| Vy |
| Lee |
| Lisa |
| Stephen |
| Ballet |
| Jillian |
| Tom |
| Tow Matt |
| Dayna |
| Jables |
| LaShea |
| Gilbert |
| Claudia |
| Jose |
| Mercy |
| Billy |
| Dylan |
| Ray |
| Ladies Class |
| Mer |
| All Levels – Noon |
| Faraon |
| Mary |
| Performance – PM |
| Joy |
| Gil |
| Jessica |
| Nicole |
| Carrie |
| Jeri |
| Morgan |
| Sean |
| Chris |
| Dustin |
| KJ |
| Chris |
| Rahul |
| Nicole |
Performand & Foundations
A.6 Rounds
2 Power Snatches by Feel
6-8 Pull-ups
Rest 2:00
*Power Snatch Weight recorded
B. 3 Rounds AFAP
10 Power Cleans @ 115/75
6 Push Press @ 115/75
*Each Round Time is recorded
“I never had a policy; I have just tried to do my very best each and every day.” –Abraham Lincoln
| Performance & Foundations – AM | ||
| Lee | 3:01 | 95 |
| Mitch | 2:19 | 95 |
| Matt | 3:37 | 105 |
| Carlos | 3:33 | 95 |
| Kara | 2:45 | 55 |
| Sarah | 3:18 | 65 |
| Ken | 2:59 | 95 |
| Jon | 3:09 | 95 |
| Braden | 3:07 | 95 |
| Nicole | 2:24 | rx |
| Janet | 2:52 | 65 |
| Vy | 2:24 | 65 |
| Sophia | 4:04 | 35 |
| Megan | 4:02 | 35 |
| Ryan | 3:51 | 65 |
| Dayna | 2:01 | rx |
| Claudia | 2:42 | 65 |
| Schittone | 4:00 | 95 |
| Ballet | 2:48 | 95 |
| Jose | 3:13 | 95 |
| Page | 2:07 | rx |
| Tom | 1:58 | rx |
| Mr.T | 2:22 | rx |
| Roland | 3:55 | 75 |
| Dylan | 1:40 | rx |
| Kayleen | 2:49 | 65 |
| Erica | 2:00 | rx |
| Ray | 1:44 | 95 |
| Jessica | 2:42 | 60 |
| Mercy | 2:10 | 55 |
| All Levels – Noon | ||
| Danielle | 2:31 | 35 |
| Jessica | 1:58 | rx |
| Chris | 2:48 | rx |
| Jared | 2:25 | rx |
| Mer | 1:48 | 55 |
| Shanon | 3:17 | 35 |
| Nicole | 2:53 | 55 |
| Alex | 3:08 | 35 |
| Nicole T | 3:01 | 55 |
| Foundations & Performance – PM | ||
| Gil | 95 | |
| Gary | 3:18 | 95 |
| Mike | 3:33 | 115 |
| Walker | 2:32 | 75 |
| Cari | 3:33 | 55 |
| Malia | 3:41 | 60 |
| ABC | 3:32 | 55 |
| Aaron | 2:26 | 135 |
| Adelle | 3:26 | |
| Jim | ||
| Sean | 2:50 | 85 |
| Pam | 2:48 | 55 |
| Amber | 2:43 | 75 |
| Matt | 3:00 | mod |
| Ebelia | 3:00 | 45 |
| KJ | 2:36 | 65 |
| Chandan | 3:04 | 45 |
| Chris | 3:07 | 95 |
| Maureen | 2:53 | 25 |
| Morgan | 3:27 | 65 |
| Jillian | 2:29 | 65 |
| Edge | 2:34 | 75 |
| AG | 2:24 | 145 |
| Carrie | 2:55 | 75 |
| Ally | 2:49 | 75 |
| Heather | 2:20 | 85 |
| Chad | 2:20 | 145 |
| Rahul | 2:55 | 95 |
| Brad | 3:02 | 115 |
All Levels
2-3 Person Teams
800 M Run
100 Wall Balls
75 Pull-ups
800 M Run
*Teams Run together, One person works at a time on the the exercises. Can’t move to on to pull-up until on wall balls are complete.
*Time recorded
Next Saturday! Bring someone and let’s have some fun!
>>REGISTER<<
All Levels
A. 12:00 Alt. EMOM
even: 12 Lateral Step-up (Total)
odd: 6 Alt. DB Snatch
B. 3 Rounds
5 Wall Walk w/o pushup
15 Box Jump 24/20
200 M Farmers Carry
| All Levels | |
| Ivan | |
| Mr. T | |
| Sean | |
| Fernando | |
| Lee | |
| Victor | |
| Beverly | |
| LaShea | |
| Emily | |
| Matt | |
| Vy | |
| Mitch | |
| Lulu | |
| Roland | |
| Matt | |
| Nick | |
| Kate | |
| Jessica | |
| Laura | |
| Ballet | |
| Page | |
| Gilbert | |
| Steve | |
| Jose | |
| Silas | |
| Todd | |
| Mer | |
| Sean | 11:20 (35# db) |
| Jared | 10:23 (35# db) |
| Gil | 14:30 (40# db) |
| Scott | 13:41 (45# db) |
| Brian | 15:40 (40/25) |
| Jessica | 9:22 (30# db) |
| Faraon | 13:22 (35# db) |
April brought us some beautiful Spring weather a great group of new members! If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest members to the CFA Community.
| Fernando Banda | Lisa Ciesla | Stephen Crockett | Alex De Anda |
| Joseph Drake | Dylan Faulkner | Jake Gotcher | Mark Grande |
| Scott Lindgren | Todd Outlaw | Jessica Perea | Adelle Santos |
| Kim Scott | Chandan Singh | Joey Sosa | Stephanie Wordekemper |
| Brande Yarnell | Danielle Guevara | Michael Fitz-Gerald | Laura Ferrao |
| Ryan MacDonald | Stephanea Sotcheff |