WOD 10/2

Level Two
4 Rounds

800 M Run
10 Lateral Lunges/Direction
10 Cowbell Swings
10 DB Presses
Rest 1:00

then… 
Hip Mobility Circuit
Shin on Wall
Pancake Split
Pigeon Stretch
Arm Sweeps
*3-5 sets of 1:00 / exercise

Level One (TEST DAY)
Skill

Dip Progressions

Strength
Press x2-3×5

WOD
Max UB Wall Balls
400 M Med Ball Run
*Record total Wall ball reps and total time
*Best 2 or 3 RM

Fitness for new fathers: How to avoid being a fat dad
*Post thoughts to comments

“You have to train you mind like you train your body.” – Bruce Jenner

Thanks to everyone who came out for the 1st CF Classics Event! (And thanks to Leah Alter for the pictures! )

AM – Level 1
Erich 123 (2RM) 3:52 (MOD)
King 123 (3RM) 4:16 25
Eric H 75 (2RM) 4:10 25
AM – Level 2
Jenna 25:11
Guthrie 26:44
JV 28:40
Mike 26:30
Brent 25:48 (Row)
Leah 30:01
KJ 29:43
LaRosa 29:19
9AM 32:00
Jackie 30:47
Alex 35:08
Zac 23:29
Nic 24:41
Jeff 24:50
Tow Matt 25:37 (MOD)
Bryan 25:41
Caitlin 25:57
Anthony 35:04 (MOD)
Bradley 22:49
Ray 26:10
AM – Ladies’
Dayna 24:14
Jenny 24:22
Krista 24:38
Mer 31:16
Josie 35:14
Emily 34:36
12P – Level 1
Avtar 75 (3RM) 3:41 10
Snick 75 (3RM) 4:09 18
Anne 35 (3RM) 3:41 25
Mark 105 (3RM) 5:12 63
Heidi 50 (3RM) 3:43 7
Jonathan 115 (3RM) 3:44 35
David 115 (3RM) 4:44 60
Caroline 45 (3RM) 3:33 30
PM – Level 2
Andrew 20:59
Kiehler 21:07
Ed 26:58
Gil 27:53
Melissa 26:08
E-Rod 28:04
Jeanette 25:02
Holly 24:35
Cowboy 24:04
ABC 26:22
Turk 21:40
C2 29:48
Missy 28:58
JJ 24:31
JP 23:29
Blake 26:10
Melissa K 23:48
Chrissy 29:20
George 22:48
Kavi 23:43
Sanchez 23:56
Andy 26:03
Elena 23:58
Araceli 29:48
Liz G 26:53