Workout of the Day

2-3 Person Teams

In 20 Minutes work up to a 15 Rep Max OVHD Squat
*Team Total Weight Recorded, note personal 15 Rep Max OVHD Squat

Team:
800 M Run
15-12-9
Burpees
Russian KB Swings
800 M Run
*Everyone runs together, one person works at a time on the swings, and burpees, total time recorded
*Total weight – Total Seconds = Final Score

30 Minute AMRAP
800 M Run
10 Russian Lunges/Leg
15 Goblet Squats
20 Tic-Tacs Total
M: 45lb W: 25lbs

The truth hurts, but it is better than living a lie. – Zionna Munoz

Buddy System
*Post thoughts to comments

Announcements:
– Everyone get ready for the Prom Pub Run tonight!!  Meet at 8:00pm at Town Lake by the water coolers.

This is just a taste of what to expect tonight at the first ever CFA Prom Pub Run!

Level Two

Skill
Muscle-up Progression

WOD
4 Rounds
Muscle ups (M:5, W:3)
10 Deadlifts (See Chart)
15 Abmat sit-ups
Run 50M – 100M – 150M – 200M

Level One (Day 9)

Skills
Snatches

WOD
A. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3
B2. RPU/Dips x3-5×3
C1. Step-ups x5x3
C2. Kip Pull-ups x4-6×3

“Life is what we make it, always has been, always will be -Grandma Moses

The Pleasure Principle

Announcments:
–  Get your Prom outfits ready….This Friday is CFA’s  first ever Prom Pub Run!  We will be meeting at Town Lake in front of the water coolers at 8:00pm to head to the first bar on our route.

Level Two

Test 1:
“3 RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3 RM Snatch (either power or full is acceptable).  All 3 consecutive lifts must be completed in 40 seconds or less.
– The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up
– The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
– Points will be given for amount in lbs) of 3 RM Snatch achieved, and one point will be given for every burpee performed during 7 minutes.
Example: Bob successfully achieves a 3 RM Snatch of 175lbs and utilizes the remaining time to complete a tototal of 35 burpees.  Bob will earn a total score of 210 points (175+35) for Phase 1 of the Challenge)
*Points Recorded

Rest 10:00

Test 2:
Max Meter Row in 5:00 
Max Double Unders in 2:00 Minutes 
Max Cal Airdyne in 3:00 
*Total Seconds + Double Unders+ Cals Recorded

Level One (Day 8 )

Skill
Kipping Pull-ups
Thrusters
Burpees

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

Winners never quit and quitters never win. -Vince Lombardi

More Sleep
*Post thoughts to comment

Announcments:
–  Get your Prom outfits ready….This Friday is CFA’s  first ever Prom Pub Run!  We will be meeting at Town Lake in front of the water coolers at 8:00pm to head to the first bar on our route.

[vimeo clip_id="27739030" width="600" height=""]

Level Two

Make-up Day

Strength WOD
A1. DB Press x5x3  Rest :90
A2. Front Rack Lunges x6-8/side x3  Rest :90
B1. Weighted Strict Chin-ups x1x5 (Set a new 1 RM)  Rest 1:00
B2. GH Raises x4-6×5  Rest 2:00
C1. Barbell Roll out x6-8×3  Rest :30
C2. DB Ext. Rot. x10-12×3  Rest :30

Level One (Day 8)

Skill
Kipping Pull-ups
Thrusters
Burpees

WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees

You can ignore reality but you can not ignore the consequences of ignoring reality. -Ayn Rand

10 Ways to be better
*Post thoughts to comments

Announcments:
–  Get your Prom outfits ready….This Friday is CFA’s  first ever Prom Pub Run!  We will be meeting at Town Lake in front of the water coolers at 8:00pm to head to the first bar on our route.

Level Two

Alactic Endurance Test
3 Rounds
15 Thrusters in :30 for Max Weight
Rest 10:00 Minutes
*BestWeight Recorded

Level One (Day 7)

Skill
Hip Cleans
Press
Push Press

WOD
1 Mile Run
*15 Minute Time Cap

Books, the children of the brain. -Jonathan Swift

Caffeine Fasts
*Post thoughts to comments

Announcments:
–  Get your Prom outfits ready….This Friday is CFA’s  first ever Prom Pub Run!  We will be meeting at Town Lake in front of the water coolers at 8:00pm to head to the first bar on our route.

“CrossFit Total” Day!!

1 RM Press
1 RM Back Squat
1 RM Deadlift

Announcements:
– Today our regular classes will be canceled and we will be having CrossFit Total Day!  You will need to sign up here under “seminars & boot camps” for a time slot.  There are time slots open at 9:00, 10:00 and 11:00am.  Let’s lift some heavy weights CFA!

All Levels

Skill
Rowing Reveiw

WOD
Team WOD
1000 M Row
3 Rounds
20 Flutter Kicks
20 Step-ups (Total)
20 Wall Balls (20lbs, 14lbs)
1000 M Row
*Teams of 2-3 
*One team members starts the row & when they finish, the next member starts.  Teammates cannot pass the person in front of them.  All team members must do all reps.

An Olympian’s Perspective on the CrossFit Games
By Chad Vaughn

Announcements:

– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day!  You will need to sign up here under “seminars & boot camps” for a time slot.  There are time slots open at 9:00, 10:00 and 11:00am.  Let’s lift some heavy weights CFA!

Level Two

Skill
Muscle Up Progression

WOD
3 Rounds
800 M Run
Muscle Ups (M:5, W:3)
10 Toes to Bar
20 Russian KB Swings (24K, 16K)

Level One (Day 6)

Skill
Front Squats
Deadlifts

WOD
A. Lift off + Deadlift x3+2×3  Rest :90
B. Front Squat x4x3 @32×3  Rest :45 
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12 x2  Rest :45

Restart
*Post thoughts to comments

It’s better to be a lion for a day than a sheep all your life. -Elizabeth Kenny

Announcements:
– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day!  You will need to sign up here under “seminars & boot camps” for a time slot.  There are time slots open at 9:00, 10:00 and 11:00am.  Let’s lift some heavy weights CFA!

Level Two

Testing:
A. In 20 minutes, find a 1 RM Close Grip Bench Press (Upper Body Absolute Strength Test)
B.  In 20 minutes, find a 1 RM Clean (Explosive Strength, Coordination, and Flexibility Test)
C. 500 M row (Lactic Endurance Test)

Level One (Day 5)

Skill
Ring Dip Progression

WOD
3 Rounds 
2:00 on/1:00 off
10 Wall Balls 
Front Plank
*With partners, alternate one person doing wall balls while other partner does a front plank hold
*Record total Wall Balls

Somewhere, something incredible is waiting to be known. -Carl Sagan

Reboot the sleep Cycle
*Post thoughts to comments

Announcements:
– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day!  You will need to sign up here under “seminars & boot camps” for a time slot.  There are time slots open at 9:00, 10:00 and 11:00am.  Let’s lift some heavy weights CFA!