WOD 1/28

Buy In/Cash Out
3×10 Supermans
3×10/arm DB External Rotations

5 Sets
20 Walking Lunges (Total, DB by your side) 
Rest :30
Side Planks :60/Side
Rest :30
8-10 Kipping Pull-ups
Rest :30
8-10 Push-ups
Rest 1:00


5 Rounds
5 Front Squats (135 lb, 95 lb)
5 Handstand Push-ups
5 Burpees
200 M Run

Experience shows that success is due less to ability than to zeal. The winner is he who gives himself to his work, body and soul. -Charles Buxton

The Spiral of Success
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New Recipes have been added to the CFA Recipes tab.  Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th.  For more information, go here!

JJ Repping the old school push-up man with the Vics of Bayou City CrossFit

AM Results
Mike 12:12 (95lbs, Pike)
Fro 9:55 (115lbs, Pike)
Nick 8:37 Rx
C.c. 10:33 (MOD)
Jerry 11:55 Rx
Page 12:17 (115lbs, Pike)
Kirk 11:32 (Pike)
Rob 10:17 Rx
Melicious 11:41 (65lbs, KPike)
Ginger 11:15 (MOD)
Ray 10:21 (85lbs)
Sam 10:05 (MOD)
Nugget 7:15 Rx
Senator 17:50 (45lbs, F.Pike)
Blake 11:00 Rx
Liz 13:34 (F.Pike)
Alida 11:32 (K.Pike)
Chris 12:07 (Pike)
Sleeves 10:25 Rx
Christy 9:38 (60lbs, Pike)
Gena 11:28 (65lbs, Pike)
J.C. 11:43 (115lbs, Pike)