Workout of the Day

All Levels
A. Back Squat x5x5 @ 70% Rest 2:00
B. Hill Sprint x1x5 @ 80% Rest 2:00

then…
4 Rounds
200m
10 TnG Deadlifts
10 Kipping Pull-ups (Unbroken)

Cash out
BB Hip Thrusts x 8 x 3 Rest 1:00
Hanging L Raises x 10 x 3 Rest 1:00

“Knowing is not enough; we must apply. Willing is not enough; we must do.” – Johann Wolfgang von Goethe

The Other 23 Hours
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

All Levels – AM
Jo	9:41
Janice	8:50
Erica	8:28
Valyn	9:13
Dusty	9:14
Natalie	8:31
Teeny	9:41
Can2	8:51
Rob	7:15
Tow	9:01
Chris	7:37
Wade	10:15
Schittone	8:02
Guthrie	8:39
Jenna	7:58
Walker	8:21
Ray	6:42
Linda	8:45
Helen	8:29
Alan	7:41
Tristy	8:54
C2	DNF
Jenny	8:27
Mer	9:58
Thurst	9:56
Kiehl	7:54
Tasha	8:51
Lance	S
Lane	S
Nic	S
Danny	S
12p – All Levels
JV	8:41
G	9:33
Andy	7:35
Tim	10:02
Laila	7:35
Beth	DNF
Mrs. Fro	11:56
Desiree	10:12
Stefan	10:08
Nicole	7:43
Lindsey	9:35
Greg	10:14
Fro	S
Amy	S

Level Two
A. Clean to thruster x3x6 Rest 2:00
B1. Hang Snatch High Pulls x3x4 Rest 1:00 
B2. Box Dips 5-5-5-AMAP-2 Rest 1:00 
C1. Box Jumps x4x4 Rest 1:00 
*Highest Box attainable with good quality

Cash Out:
Right/Left Side Planks x 45 sec x 3 Rest 1:00 
Lateral Wall Walks x 10ft/ea way x 3 Rest 1:00

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

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

“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein

You Need More Sleep
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

AM – Level 1
Loren	7
Andrew	7
Zach	8
Natalie	8
Am – Level 2
Charlie	S
9AM	S
Bubbles	S
Janice	S
MegO	S
Sparker	S
JV	S
Raquel	S
Cindy	S
Haley	S
Sarah	S
Ballet	S
Michael	S
Valyn	S
Erica	S
Irl	S
Sandy	S
Tim	S
Schittone	S
Can2	S
Dusty	S
Paul	S
Ray	S
Hector	S
Lexi	S
Chris	S
Mikey	S
Danimal	S
AM – Ladies’
Josie	S
Jenny	S
Emily	S
12P – Level 1
Brock	9
Fernando	5
Alan	7
Monk	9
Melissa	9
Todd	7
PM – Level 2
Rob	S
Tristy	S
Danny	S
Randy	S
Brittani	S
Kristin	Mon	11:01
Gary	S
Justin	S
2toned	S
Colleen	S
Andy	Wed	18:20
Angela	S
Parnell	S
Wood	S
Vanessa	S
Leah	S
Darlene	S
Pinkie	S
Ruffino	S
LaRosa	S
Jenna	S
Elizabeth	S
Sting	S
PM – Level 1
Kristen	7
Jennifer	8
Stefan	6
Connor	8
Stephen	7
Mischka	5
Jeff	7
Denise	6
George	8
Mr. T	6
Melanie	5
Janet	6
Pam	5
Melissa	7
Eric	7
Tony	7
Brandon	8

Level Two
10 min, on the min
3-5 Wrestling Bridges
3-5 V-Ups

then…

800m Run
4 Rounds
10 Thrusters (Use a weight that allows for unbroken sets)
10 Push ups
15 MB Tic Tacs
800m Run
*Record Weight and Time

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

“The only way of finding the limits of the possible is by going beyond them into the impossible.” – Arthur C. Clarke

Recovery Athlete vs Regular Joe
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

The Hunters (Sarah, Cindy, and Haley) at the fire station – repping CFA!

Level Two
A1. Press x5x5 @ 70% RPE 7 Rest 1:00
A2. Kip Pull-ups x3x5 (Hold 2 sec/ Push away) Rest 1:00

4 Rounds
5 DB Power Snatch/Arm (From the Ground) (45lb/25lb)
5 Burpees Toes to Bar
30 Double Unders

Cash out
Farmer Walks x100m x 3 (Heavy) Rest 2:00

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain

Sleep Will Make You A Better Athlete
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details coming soon!

Gary skiing near Salt Lake City, Utah . Thanks for sharing the great pic, Gary!

We had our own CFA March Madness this year with all the new members coming in! 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…

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! 

Level Two (Max Out Monday!)
In 15 mins, find 3RM Hip Power Snatch
*Weight Recorded, No More than 2 misses allowed, ideally no misses

then…
3 Rounds
400m Run
15 Ring Rows
15 KB Swings American
*Post notes to comments

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

You can’t do anything about the length of your life, but you can do something about its width and depth. – Shira Tehrani

Cooling down: The best ending to a great workout
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts today at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Congratulations to Mr. and Mrs. Wes Kimball!!! We’re so happy for the two of you!

AM – Level 1
Lindsey	S
Andrew	S
Jurkash	S
Sandy	S
Linda	S
Wade	S
AM – Level 2
Charlie	115lb	10:56
MegO	60lb	13:36
Mike	125lb	9:50
Mikey	135lb	12:06
Brandon	105lb	11:07
Michael	135lb	10:05
Ballet	95lb	9:28
Becky	40lb	12:12
Reis	135lb	10:15
Colleen	60lb	10:15
Guthrie	115lb	11:07
Michele	MOD
Vicki	70lb	10:36
Ray	125lb	10:47
Walker	83lb	10:42
12P – Level 2
Can2	135lb	11:02
Jesse	105lb	11:20
Blake	150lb	10:23
Cat	73lb	11:44
Parnell	125lb	10:08
Wood	125lb	10:16
Lance	S
PM – Level 2
Chaz	S
Angela	60lb	11:52
G	65lb	10:50
Randy	125lb	10:53
Tasha	60lb	9:51
Nic	145lb	8:02
Ed	105lb	12:28
Mer	45lb	11:04
Tristy	100lb	10:39
Dan	105lb	10:05
ABC	65lb	10:19
Mad Dog	45lb	10:05
Schittone	100lb	9:26
Paul	80lb	13:22
Level 1-PM
Alan	S
Jon	S
Stormye	S
Loren	S
Jeff	S
Eric	S
Jamey	S
Tanya	S
Todd	S
Duffy	S
Mr. T	S
Janet	S
Denise	S
Johanna	S
Murray	S
Missy	S
Rachel	S
Lauren	S
Fran	S
George	S
Pam	S
Alyson	S

All Levels
“Wedding Day Relay”

Event 1: Team Grace
60 Ground to Overhead
M: 135 lb W: 95 lb
*Total Time Recorded
*Two Person teams

then….
Event 2:
4×300 M MedBall Relay
*Each Teammate runs 2 300s w/ Medballs alternating
*14 lb, 20 lb

*Final Score = Lowest combined Time

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Congratulations to Coach Wes and his bride-to-be, Jamie, on their wedding tonight! We’re so happy for the two of you!

Leah, LaRosa, Josie, and Chapel know that push-ups are always in style!

All Levels
15 Minutes on the Minute
2 Strict Pull-ups
3 Overhead Squats
*Post notes to comment

15 Minutes on the Minute
3 Burpees
3 Box Jumps
*Post notes to comments

1 Mile Time Trial
*Times recorded

Cash out:
10 Minutes of Foam Roll (Full Body)

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level Two
A. Press 5-3-AMRAP Rest 3:00
B. Sumo DL x2x6 @ 75-85% Rest 3:00
C. Squat x10x3 (10 RM, 95%, 90%) Rest 3:00

Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg

Level One (Day 8 )
Skill
Kipping Pull-up
Burpee
Thruster

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

Tips for Success

“Men, like nails, lose their usefulness when they lose direction and begin to bend.” – Walter Savage Landor

Level Two

3 Rounds for Quality
10 Kip Pull-ups (Ring Rows)
10 Dips (Push-ups)
10 OVHD Squats (Wall Squats)
10 Sit-ups
10 Supermans

then….

2 Rounds
500 M Row (Time Trial)
rest 10 Minute
*Time Recorded

Cash Out

:90 Hamstring Stretch on each Leg
2:00 Minute Hip Hinge Hold

Level One (Day 7)

Skill

Hip Clean
Press
Push Press

WOD

1 Mile Run Time Trial (15:00 Cap)

Nutrition and Depression

“In nature there are neither rewards or punishments — there are consequences.” – Robert G. Ingersoll

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level 1 – AM
Linda	11:07
Eileen	12:22
Level 2-AM
Bubbles	2:07
Albert	1:40
Mike	1:39
Celi	2:32
Elizabeth	1:59
Can2	1:37
Tow Matt	1:44
Ballet	1:43
Paul	2:07
Valyn	2:19
Hector	1:50
Adam	1:48
Jeff	1:49
Christina	2:06
NOON
Blake	1:49
Parnell	1:41
Heather	2:09
Thurst	1:59
Laila	2:11
Stephen	1:39