Workout of the Day

Level Two
Skill
A1. Strict CTB Chin-ups 5-3-AMRAP Rest :60
A2. Hang Snatch x2-3×5 @ RPE 8-9 Rest :60
A3. Front Rack Reverse Lunges x5/legx3 @ Snatch Weight Rest :60
*post pull-up reps and weight to comments 

WOD
3 Rounds
6 CTB Pull-ups  (Vets may scale up to Muscle-ups M:4, W:2 )
8 TnG Deadlifts @ 55-60%
10 KB Swings (24K, 16K)
*Rx, Time, and DL weight recorded

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (2:00 on/ 1:00 off)
10 Wall Balls
Front Plank
*With partners, alternate one person wall balls while the other does a front plank
*Record Total Wall Balls

Enjoy the little things, for one day you may look back and realize they were the big things. – Robert Brault

Semi NSFW due to language but funny none the less
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors and friends who competed in The Fittest Games this weekend – each one of you is amazing!

 

Level 1 – AM
Suzi/Sarahi	128
Faraon/Charlie	152
J.Black/Jason/Misti	200
Marley/Lexi	184
Level 2 – AM
Charlie	4:59	165lb
Kristin	3:52	95lb
Albert	5:07	165lb
9AM	4:45	205lb
Stephen	4:16	135lb
MegO	5:26	85lb
Mike	3:59	155lb	Rx
Haley	3:53	45lb
Sarah	4:31	45lb
Tow Matt	4:30	155lb
Colleen	3:25	85lb
Snooki	4:06	95lb
Bryan	4:21	115lb
Can2	4:12	225lb	Rx
Erica	3:57	110lb
Becky	3:52	75lb
Cindy	4:37	95lb
Schittone	5:29	155lb	Rx
JJ	4:41	115lb
Ballet	3:58	135lb	Rx
Kavi	5:47	135lb
Walker	3:50	115lb	Rx
Ray	3:15	155lb
Chris	3:53	115lb
Michael	3:43	135lb	Rx
Ladies – AM
Caitlyn	3:39	95lb
Mer	3:54	65lb
Irl	4:11	85lb
LV	3:39	65lb
Sarah	5:09	MOD
Megan	4:24	MOD
Chapel	4:28	65lb
Level 1 – 12P
Jess/Kiehl	123
Katie/Monk	100
Level 2 – PM
Randy	4:39	165lb
Danimal	5:06	185lb	Rx
Jables	3:31	105lb
Marissa	3:49	105lb
G	4:14	80lb
Chaz	4:13	185lb	Rx
Cat	4:29	155lb
Nic	2:33	205lb	Rx
Eric	4:57	240lb	Rx
ABC	4:23	135lb
MLS	4:27	85lb
Tasha	3:13	90lb
Elena	3:54	55lb
Danny	2:49	215lb	Rx
Wood	4:23	255lb	Rx
Greg	3:07	185lb	Rx
Sanchez	4:43	155lb
Jonathan	3:50	95lb
Ryan	4:12	135lb
David	4:44	135lb	MU
Sleeves	4:15	225lb	Rx+70lb
Turk	4:08	215lb	Rx+70lb
Jim	4:03	160lb	Rx
Ross	4:04	115lb
Jeff	3:58	185lb	Rx
Veronica	3:50	45lb
Mikey	5:15	235lb	Rx
Helen	3:53	55lb
Gold	3:44	245lb	Rx

Level Two
Skill
A1. HSPU xAMRAP (-2) x3 Rest :45
A2. Kip Toes to Bar xAMRAP (-2) x3 Rest :45
*Scale to a version you can complete at least 3 reps per round

WOD
15 Clean to Thruster 50-60% of C&J Max
800M Run

5:00 Active Rest
30 contacts of Jump Rope Singles
30 contacts of Jump Rope Ski Jumps
30 contacts of Jump Rope Double Unders

15 Clean to Thruster @ 50-60% of C&J Max
800 M Run
*Post final time and clean to thruster weight

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
1:00 Max Meter Row
1:00 6 Stationary Lunges (total) / 5 Push-ups
1:00 Rest
*Partner A starts on Row & Partner B waits for 1:00. When Partner A moves on to lunges, Partner B starts row
*Combined Meters and Reps

If we are ever in doubt about what to do, it is a good rule to ask ourselves what we shall wish on the morrow that we had done. – John Lubbock

Moderators and Abstainers
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors who competed in The Fittest Games this weekend!

All Levels
Skill
In 20 Minutes find a team 3 RM in the Deadlift
*Weight Can only be added to the bar, everyone must record a weight
*Total Reps recorded

WOD
20 Minute AMRAP
4 Burpees
8 KB Swings
16 Stationary Goblet Lunges (Total)
*Alternate between two groups of people, one person works at a time
*Total Reps+Weight = final score

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge starts next Saturday! It’s not too late to sign up here!
• Good luck to all of our competitors at The Fittest Games TODAY!! Not competing? Come out and support our competitors in your hot pink Circle of Awesomeness shirt! Learn more here.
• The men of CFA will be getting together this Sunday afternoon (TOMORROW!) at Red’s Porch for a daytime “Men’s Night”. Learn more here.

All Levels – AM
9am/AG	1118
Chaz/Lane	1148
Anthony/Brandon	753
Walker/Dayna/Brittani	1135
Ty/Brandom	949
Celi/KT/Jenna/Suzi	644
Jesse/Alex/Mango	1684
Sherman/Aaron/Randy	1705
Ronnie/G/ElGee	854

All Levels
Skill
On the Minute for 10 Minutes, Alternating:
3 Kip Pull-ups for Quality
3 Ring Dips
*Scale up to CTB

then…

2 Rounds (for Quality):
14 KB Swing
*Alternate from Russian to American each rep

WOD
5 min AMRAP
5 Push ups
5 Kip Pull ups
10 (Total) Lunge Scissor Jumps
100m

Bring the past only if you are going to build from it.” – Doménico Cieri Estrada

Is Your Personality Making You Put on Pounds?
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge starts next Saturday! It’s not too late to sign up here!
• We’ll be out supporting all of our competitors at The Fittest Games tomorrow in our hot pink Circle of Awesomeness shirts. Good luck to all of our competitors! Learn more here.
• The men of CFA will be getting together this Sunday afternoon at Red’s Porch for a daytime “Men’s Night”. Learn more here.

Level Two
Strength Session
A. Front Squats x2-3×5 RPE 8-9 Rest 3:00
B1. RDLs x4-6/Leg x3 @ 3111 Rest :45
B2. L-Sit x:30-:45 x3 Rest :30
B3. KB Cross Chops x15-20/side x3 Rest :30

Level One (Day 3)
Skill
Frank Squats
Waiters’ Bends
Back Squats

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

Tough times do not last.  Tough people do. – Robert H. Schuller

Dopamine: Why “Just One Bite” Doesn’t Work
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here.
• We’ll be out supporting all of our competitors at The Fittest Games this weekend in our hot pink shirts. Learn more here.
• The men of CFA will be getting together this Sunday afternoon at Red’s Porch. Learn more here.

 

Level 1 – Am
Marley	S
Mrs. Fro	S
Celi	S
Paul	S
Gabriel	S
Level 2 – AM
JV	S
Jamison	S
Janice	S
Ivan	S
Big Shug	S
Charlie	S
Bubbles	S
Albert	S
Brandon	S
Beast	S
Becky	S
Jackie	S
MegO	S
Flash	S
Caitlyn	S
Kirk	S
Schittone	S
Mike	S
Fro	S
9AM	S
Bryan	S
Can2	S
Valyn	S
Sarah	S
Cindy	S
MGJenny	S
Erica	S
Irl	S
Ray	S
Pattie	(Fri) 4
Ladies’ – AM
LV	(Wed) 19:32, 25lb
Mer	(Wed) 22:30, 25lb
Coy	S
Jenny	S
Level 1 – 12P
Brittani	S
Kiehl	S
Level 1 – PM
Liz G	S
Raquel	S
Faraon	S
Charlie G	S
Ruffino	S
Edward	S
Brandon	S
Lola	S
Jackson	S
Sam	S
Level 2 – PM
Gomez	S
Randy	S
Tristy	S
Mikey	Wed, 16:08 Rx
Cat	Mon, 13:36 MOD
Pinky	S
Lane	Wed, 15:35, Rx
Danimal	S
Gilbert	S
Chris	S
Corey	S
Marissa	Wed, 18:08 Rx
Colleen	S
Eric	S
Ryan	S
Turk	S
ABC	S
Jables	S
Anthony	S
Andy	S
Leah	S
Paddy Ice	S
Martin	S
Helen	S

Level Two
WOD
5 Rounds
300 M Run
Barbell Complex: 5 Hip Power Snatch + 5 Push Press + 5 Back Squat
10 Burpees
*M:75 W:55

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
300 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
200 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
100 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
*Time Recorded

We have to live today by what truth we can get today and be ready tomorrow to call it falsehood. – William James

Kitchen Tips and Tricks
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here.
• We’ll be out supporting all of our competitors at The Fittest Games this weekend in our hot pink shirts. Learn more here.
• The men of CFA will be getting together this Sunday afternoon at Red’s Porch. Learn more here.

Level Two
Skill
A1. Strict CTB Chin-ups 3-3-AMRAP (- 1) rest :90
A2. Broad Jumps x4x3 rest :90
A3. Front Rack Reverse Lunges x5/legx3 @ RPE 7 rest :90
*Post Final weight and reps for Chins, and Lunges to comments

WOD
4 Rounds
6 CTB Kip Pull-ups
9 TnG Deadlifts @ 50-55%
*Time, DL weight recorded, Rx = CTB Pull-up

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
300 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
200 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
100 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
*Time Recorded

Take the first step in faith. You don’t have to see the whole staircase, just take the first step. – Martin Luther King, Jr.

Point A to Point B Makes Sense
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here.
• We’ll be out supporting all of our competitors at The Fittest Games this weekend in our hot pink shirts. Learn more here.
• The men of CFA will be getting together this Sunday afternoon at Red’s Porch. Learn more here.

Level Two
Skill Session
A1. HSPU xAMRAP (-3) x5 Rest :45
A2. Kip Toes to Bar xAMRAP (-3) x5 Rest :45
A3. Hang Snatch x3x5 @ RPE 7 x 5 Rest :45
*Scale to a version you can complete at least 3 reps per round

WOD
3 Rounds
400m Run
15 Unbroken Thrusters (95 lbs, 65 lb)
20 Double Unders
*Total Time, Rx or Thruster Scaling weight recorded

Level One (Day 1)
Skill
Squats
Push Ups

WOD
5-7 Minute AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats (you can scale up to OVHD, or Goblet Squat)
*Record total rounds + additional reps

Good order is the foundation of all good things.– Edmund Burke

What matters and what I can control
*Post thoughts to com

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here.