Workout of the Day

Buy in/Cash out
Hip Bridges x10×3  @ 3023

15 Minutes of
Handstand Practice

then…

3 Rounds of
5 Minute AMRAP
200 M Run
5 HSPU
10 V-ups
8 Lunges/leg
rest 2:00

Habit is a cable; we weave a thread of it each day, and at last we cannot break it. -Horace Mann

Suffer for 15 minutes a day
*Post thoughts to comments

Announcements:
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy in/Cash out
Hip Bridges x10×3  @ 3023

Make-up/Skill/Strength Day

Strength Workout
A. CGBP x3x5 rest 3:00
B1. Squats x10x3
(Set 1: Set a new 10 RM by 5-10 lbs, Set 2 95% of 10 RM, 90% of 10 RM) rest 2:00
B2. Horizontal ring Rows x6-8 x3 rest 2:00
C1. Liftoff+DL x2+3×3 rest 1:00
C2. DB Muscle Snatch x6-8/arm x3 rest 1:00

Hope begins in the dark, the stubborn hope that if you just show up and try to do the right thing, the dawn will come. -Anne Lamott

8 Big Things that lead to Success
*Post thoughts to comments

Announcements:
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Start em early!

Buy in/Cash out
Hip Bridges x10x3  @ 3023

16 Minutes on the Minute
Alternate Between
1-3 Push-ups
1-3 Strict Chin-ups (chin over bar)
*Post note and total numbers to comments

then…

2 Rounds
3:00 Run
1:00 Rest
3:00 Row
1:00 Rest  
*Loops around front building recorded, and meters recorded

Just trust yourself, then you will know how to live. -Johann Wolfgang von Goethe

A case for frozen shrimp
*Post thoughts to comments

Overhead squattin human beings… Team CFA’s secret weapon!

Skills
Squat
Hollow Hold
Push-ups

Team WOD
12:00 AMRAP
10 Team Push-ups (One person works at a time)
15 Squats (Everyone works together)
200 M Run (Everyone runs together)

Announcements:
-TODAY, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

1 Mile Run
50 Burpees
800 M Run
50 Wall Balls
400M Run
50 Double Unders

We aim above the mark to hit the mark. -Ralph Waldo Emerson

Attacking skillz…
*Post thoughts to comments

Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

A1. DB Snatch x3/arm x5 rest 1:00
A2. Russian Step-ups x5/side x5 rest 1:00
A3. Ring Static Holds :15-:30 x5 rest 1:00

then…

5 Rounds
:20 Toes to Bar
1:40 Rest
During rest, do 1-5 HSPU

Nobody got anywhere in the world by simply being content. -Louis L’Amour

Planet Fitness
*Post thoughts to comments

Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

This weekend we will be having bring your  friends and family to CrossFit day!  Our 9 AM, 10 AM, and 11 AM classes will be open to both current clients and your friends and/or family!

Please sign-up yourself and have your guests sign up HERE.

*Note: MBO has  normal Saturday morning classes listed as cancelled.  This is because we want both clients and guests to sign up in one spot.  For clients this is a free class so it will not count against your monthly allotment.

We’re looking forward to seeing lots of new and familiar faces this weekend!

Kip Pull-up Practice

then…

“Helen”
3 Rounds
400 M Run
21 KB Swings (24K, 16K)
12 Pull-ups

Life shrinks or expands in proportion to one’s courage. – Anais Nin

Slowing time with new experiences
*Post thoughts to comments

Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign yourseld and guests up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Make up Day/Strength Day

A1. CGBP x3x5 rest 1:00
A2. Trap 3 x4-6×5 rest 1:00
B1. Squats x10x3 (Find 10RM) rest 2:00
B2. Strict Pull-ups AMRAP x3 rest 2:00
C1. Liftoff + Deadlift x3+2×3 rest 1:00
C2. DB Ext. Rot. x6-8×3 rest 1:00

Test fast, fail fast, adjust fast. -Tom Peters

You can’t fix a body you hate
*Post thoughts to comments

Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out
Strict Chin-up 10 total (Partner, Jump to negative, bodyweight, or weighted)

Skill Practice
Handstand Push-up Practice

12 Minute AMRAP
5 Clean & Jerks (165lbs, 110lbs)
10 Push-ups
15 Box Jumps

Bear and endure: This sorrow will one day prove to be for your good. -Ovid

How bad is sitting
*Post thoughts to comments

Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them and yourself up here for the  free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

The Johnson family starring in…. The greatest push-up man picture ever!