Workout of the Day

All Levels
A1. Goblet Good Mornings x12-15×3 Rest :45
A2. Long Stroke Split Squats x8/leg x 3 Rest :45
B1. Pogo Jumps x6-8×3 Rest :30
B2. Static Horizontal Ring Rows x6-8×3 Rest :30
B3. Wall Balls x5x3 Rest :30

5 Rounds
7 Wall Balls
7/leg OVHD Lunge (45 lb, 25 lb)
7 Push-ups
100 Yard Shuttle Run
*Total Time Posted

Extra Credit
Accumulate 1:00 in an L-sit

Get Adequate Vitamin D For Optimal Body Composition: Men, Women & Children Need D To Stay Lean
*Post thoughts to comments

“Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.” – Bear Bryant

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Level Two
A. Press x3x5 @ 85-90% RPE 9-10 Rest 3:00
B. Squat x3x5 @ 80-90% Rest 3:00
C. DL Cluster x1.1.1 x4 @ 85-90% Rest :30 btwn reps, 2:00 btwn sets

Extra Credit
D1. Deficit DLs x6x3 @ 50% Rest :30
D2. Ring Push-up x15x3 Rest :30
D3. Strict TTB x5x3 Rest :30
*Add MB btwn legs, if possible

Level One (Day 1)
Skill
Squats
Push-Ups

5:00 Minute AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats
*Record total rounds

The Sunscreen Smokescreen
*Post thoughts to comments

“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• TODAY: CFA will have a  Happy Hour (Thursday, 7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!

Level Two
A1. Partner Over/Under MB Pass x10/partner x3 Rest :30
A2. Kneeling MB Chest Pass & Catch (Partner) x10/partner x3 Rest :30
A3. Crossover Lunge to Lateral Lunge x5/Side x 3 Rest :30
B1. Dynamic Horizontal Ring Row (Hollow Body to Extension) x5x3 Rest :30
B2. Pistols x3/leg x 3 Rest :30
B3. Sumo Double KB DLs x10 x 3 Rest :30

15-12-9
Toes to Bar
American KB Swings @ 24K , 16K
Burpees
*Time recorded

Extra Credit
Kneeling Paloff Press x10-15/side x 2

Level One (Day 13)
Field Trip to Level Two!

Tips for a Healthy Summer
*Post thoughts to comments

“Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• TOMORROW: CFA will have a  Happy Hour (Thursday, 7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!

Level Two
12:00, on the minute
Even Minutes: 3 Press @ 60%
Odd minutes: 1-3 Kip HSPU

5 Rounds
5/arm DB Power Snatches (55 lbs, 35 lbs)
10 Rocket Jumps
5 Stationary Dips
10 Lateral Hops
5 Horizontal Ring Rows
200 M Sprint

Extra Credit
Powell Raise x12/armx2
Trap 3 x12/arm x 2

Level One (Day 13)
“Field Trip to Level 2”

CrossFit champion goes back for more (aka Darlene is Famous!)!
*Post thoughts to comments

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” – Herschel Walker

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• CFA will have a  Happy Hour this Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!

Congratulations to Megan and Jeff Matthyssen on the birth of their new baby boy, 
Benjamin Harper Matthyssen, on July 5th, 2012! 

Level Two
Push Jerk Progression
A. Clean and Jerk x2x5 @ 85-90%, RPE 8-9 Rest 3:00
B. Clean Lift-offs x5x4 @ 70-75% of Clean Rest :60

3 Rounds
400 M Run
Max Set of Unbroken CTB Kip Pull-ups
Rest 5:00

Extra Credit
GH Raises x5x2
DB Hip Thrusts x5x2

Level One (Day 12)
Skill
Kettle Bell Swings
HSPU Progression

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00

The Strongest Woman In America Lives In Poverty
*Post thoughts to comments

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” – Francis of Assisi

Announcements

• Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• CFA will have a  Happy Hour this Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!

All Levels
3-4 Person Team WOD
100 DB Goblet Squats
400 M Run
100 Partner Pull-ups
300 M Run
100 DB Suitcase DL
200 M Run
100 Burpees
*One person works at a time, everyone runs together
*Time recorded

Announcements

• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• CFA will have a  Happy Hour next Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!

All Levels
A1. Goblet Good Mornings x10x3 Rest :45
A2. Long Stroke Split Squats x8/leg x 3 Rest :45
B1. Pogo Jumps x5x3 Rest :45
B2. Static Horizontal Ring Rows x5x3 Rest :45

15-10-5
OVHD Lunge/Leg (45lb, 25 lb)
Deadlift (225, 135 lbs)
400 M Run
*Total Time Posted

Extra Credit
Accumulate 1:00 in an L-sit

Announcements

• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• CFA will have a  Happy Hour next Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!

Level Two
A. Press x4x4 @ 80-85% RPE 9-10 Rest 3:00
B. Squat x1-2×4 @ 90-95% Rest 3:00
*Set a new max if it’s there, but don’t be greedy
C. DL Cluster x1.1.1.1 x3 @ 80-85% Rest :30 btwn reps and 2:00 btwn sets
D1. Deficit DLs x8x3 @ 45-50% Rest :30
D2. Ring Push-up x15x3 rest :30
D3. Strict TTB x5x3 rest :30
*Add MB b/t legs if possible

Level One (Day 11)
Skill
Knee to Elbows/Toes to Bar
Handstands
Box jumps

WOD
10:00 AMRAP
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps
*Total completed rounds + additional reps recorded

The 3 Most Basic Lower Body Movement Patterns
*Post thoughts to comments

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” – Arnold

Announcements

• Our interns are offering free assessments for current members now through the end of July! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
• CFA will have a  Happy Hour next Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!