WOD 10/24

Level Two
Skill
Hip Snatch Waveload 5-3-5-3-5-3
*Rest :90 btwn sets
*Increase each rep range

then….

WOD
5 Rounds:
5 Power Cleans
5 Barbell Lunges/leg
400 M Run
*M: 115 W: 85

Level One (Day 1)
Skill
Squats
Push-ups
Body positioning holds

WOD
5-Minute AMRAP:
100M run
5 Push-ups
100M run
5 squats
*Record rounds

An effort made for the happiness of others lifts above ourselves. -Lydia M. Child

The Law of Diminishing Returns
*Post thoughts to comments

Announcements:
– Starting this week, Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk and say “cheese”!

Upcoming Activities:
– This Thursday (10.27.11) will be CFA Happy Hour at 7:00pm at Little Woodrows in Southpark Meadows. It’s STEAK night folks!!
– – LADIES NIGHT is back!! Tuesday (11.08.11) 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 and catch up with the ones you know!
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes 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