WOD 10/18

Level 2
Skill/Recovery Week

WOD
A1. Long Stroke Bulgarian Split Squats x6-8/legx3 Rest :90 
A2. Good Morning  x6-8×3 Rest :90 
B1. Barbell Lateral Lunges x5/leg x 3 rest :90 
B2. Heavy Single Leg Deadlifts x5/leg x3 rest :90 
C. AB Circuit :30 each: Front Plank, Side Plank, Reverse Crunch, Tic-tacs x3 rest :60

Level 1 (Day 11)
Skill
Knee to Elbows/ Toes to Bar (TTB)
Handstand Holds
Box Jumps

WOD
10 Minute AMRAP:
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps

If we do not discipline ourselves the world will do it for us. -William Feather

Frequent Flyer Fitness
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Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you! Fundraising totals will be announced after an official count.
– – Great work at Barbells for Boobs, CFA participants Leigh, Stacey, Darlene, Can2, Liz, Chad & Jodi! Y’all rocked it for a great cause!
– – – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– We have a Happy Hour coming up on Thursday, Oct. 27th at 7:00pm at Little Woodrows in Southpark Meadows.  It’s STEAK night folks!!
— LADIES NIGHT is back!!  November 8th at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin!
— We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more and sign up, click here.
—- Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes.