Workout of the Day

All Levels
5 Rounds for Quality
5 Wall Balls
5 Russian Swings
5 Rocket Jumps
5 Step-ups/leg

then…
5 Rounds for Time
5 Push-up (scale up to explosive)
5 Strict CTB Pull-ups
120 Shuttlle (30 yds x 4 Skip, Slide, Skip, Slide)

Core Circuit
5:00 Coach’s Choice

15 tips for better weekly meal planning
*Post thoughts to comments

“There’s always a point where you get knocked down. But I draw on what I’ve learned on the track: If you work hard, things will work out.” – Lolo Jones

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• Be sure to vote for your favorites in the T-Shirt Design Contest! Voting ends today at 12:00pm (Noon)! Vote here.
• Changes to a few of our specialty programs will go into effect on October 1st (Monday). Read about them here.
• The first CrossFit Classics event is TONIGHT at 7:30pm at CFA! Learn more here. 

Level Two
A1. Press x5x3 50%+Chains Rest 1:00
A2. Horizontal Ring Rows x5x3 Rest 1:00
*Lower for up to :30 on the last rep
B. Squat x10x3 (find 10 RM in the Squat)
C. Good Morning x5x3

Level One
Skill
Burpees

Strength
A1. Hip Hinge Y, T, L , W (Plates) x5/ea pos.x4, Rest :30
A2. Pull ups x5x4 Rest 1:00 

10:00 AMRAP
200 M Run
5 Burpees
10 DB Thrusters
*Total Rounds + Reps recorded

The Alcohol Manifesto
*Post thoughts to comments

“As simple as it sounds, we all must try to be the best person we can: by making the best choices, by making the most of the talents we’ve been given.” – Mary Lou Retton

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• Be sure to vote for your favorites in the T-Shirt Design Contest! Vote here.
• Changes to a few of our specialty programs will go into effect on October 1st (Monday). Read about them here.
• The first CrossFit Classics event is this Friday at CFA! Learn more here.  

Level Two
Plate Circuit
3 Rounds for Quality
10 Kneeling Plate Half Moons
10 Lunges and Twist
10 Lateral Lunge (hold in front)

then…
10 Rounds
5 Burpees
5 Russian Triangles
5 Wall Balls (20 lb, 14 lb)

Level One
Skill
Hip Snatch
OVHD Squat

Strength
A. Hip Power Snatch x3x6 (add weight each set) Rest 2:00

5:00 AMRAP
5 DB Front Squats
50m Farmer Walks
5 DB Front Squats
50m Farmer Walks
*Record rounds

What does it mean to be fat-adapted?
*Post thoughts to comments

 “If you don’t have confidence, you’ll always find a way not to win.” –Carl Lewis

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• Be sure to vote for your favorites in the T-Shirt Design Contest! Vote here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.
• The first CrossFit Classics event is this Friday at CFA! Learn more here. 

Level Two
Agility Drill Warm-up (15:00 Steady of Movement)

then…
In 15:00
15 KB Press/ Arm
30 Horizontal Ring Rows
*Break into small as sets, as needed

then… 
21-15-9
Deadlift @ 45%
Box Jump w/ step-down (24”, 20”)

Level One
Skill
Jump Progressions

Strength
A. Front Squats x5x4 (Work up in Weight) Rest 2:00

6 Rounds of 1:00 AMRAP
5 Box jumps
5 Wall Ball
100M Skip
Rest :30
*Record Total Reps 

The search for a baldness cure
*Post thoughts to comments

“‘If you think you can’t, you won’t, and if you think you can, you will.’ When I’m tired at practice, I tell myself that I’m not tired,and I can push through. If you tell yourself you’re tired or if you tell yourself you’re sick, your body is going to follow the mind.” – Kellie Wells

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• Be sure to vote for your favorites in the T-Shirt Design Contest! Learn more here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.
• The first CrossFit Classics event is this Friday at CFA! Learn more here. 

Level Two
Snatch Progression
Snatch Clusters x2.2.2.2×3 Rest :30 b/t reps 2:00 sets
*All clusters @ 75-80%, RPE 7-8

then…
7 Rounds
200 M Sprint
3-5 Kip CTB Pull-ups
*Jog back
*Total Split times, and Pull-ups recorded

Core/Stretch Circuit
Pancake Split, Arm Sweeps, & Across-the-body

Level One
Skill
Press
Push Press

Strength
A1. Press x5x4 (Work up in Weight) Rest :30
A2. Ring Rows x5x4 Rest 1:00

WOD
3 Rounds
200 M Run
10 Push Press
10 Tic Tacs
*Time Recorded

Optimize your health
*Post thoughts to comments

“Never put an age limit on your dreams.” – Dara Torres

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• Reserve your spot in (or come cheer on) the 1st CrossFit Classics Event – THIS FRIDAY (9/28)! Learn more about the fun here.
• Voting for the T-Shirt Design Contest has opened! VOTE here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.

All Levels
2 Rounds
3:00 AMRAP
5 DLs (185lb, 135lb)
100 M Run
Rest 3:00
10 Box Jumps (24”, 20”)
100 M Run
Rest 3:00 

3 Rounds
3:00 AMRAP
10 Russian Swings
100 M Run
Rest 3:00

Announcements

• The Ladies of CFA will be getting together on TOMORROW (9/23) at Noon at Jack Allen’s for a ladies’ brunch. Hope to see you there!
• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is TODAY! Good luck to all of our participants! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Submissions due by 9/24 at Noon! Learn more here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.

Level Two
Partner Skill Session
3 Rounds
10 Partner Horizontal Ring Row
10 Med Ball Over/Unders
20 Half Twist/Side
20 Full Twists/Side
10 Burgener Star Jumps (Contacts)
10 Step-ups/ Leg

then…
5 Rounds
7 Push-up
7 MB Lunge and Twist/Leg (20 lb, 10 lb)
20 YD Bear Crawl

5:00 Core Circuit
*Coach’s Choice

Everything you ever wanted to know about digestive enzymes
*Post thoughts to comments

“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” – Mia Hamm

Announcements

• The Ladies of CFA will be getting together on Sunday (9/23) at Noon at Jack Allen’s for a ladies’ brunch. Hope to see you there!
• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Learn more here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.

Level Two
A1. Press x5x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x5x5 Rest 1:00 *Lower for up to:30 on the last rep
B. Squat x10x3 @ 95% of last week 10 RM
C. Good Morning x5x3 (by feel)
D. Glute/AB Circuit

Level One (TEST DAY)
A. Hip Power Snatch
B. Hip Power Clean
C. Back Squat 3 RM
D. :90 Front Plank Hold

Nutrition for healthy skin
*Post thoughts to comments

“There is no way to happiness, happiness is the way.” – Thich Nhat Hanh

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Learn more here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.

Level Two
3 Rounds
300 M Row
10 Renegade Rows w/ Push-up
Rest 3:00

3 Rounds
300 M Run
9-6-3 Power Clean to OVHD (135lb, 95lb)
Rest 3:00

3 Rounds
30 Double-unders
20 Single Arm DB Snatches (Total)
10 Wall Balls

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
5:00 AMRAP
5 Burpees
100 M Run
Rest 2:00

5:00 AMRAP
5 DB Thrusters
100 M Skips
Rest 2:00

5:00 AMRAP
5 DB Swings
100 M Lateral Slide (50M Right side, 50M Left Side)
*Total Completed Rounds Recorded

Estrogen, birth control, and women.
*Post thoughts to comments

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” – Jesse Owens

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Learn more here.
• Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.