WOD 1/20
All Levels
Skill
On the Minute for 10 Minutes, Alternating:
3 Kip Pull-ups for Quality
3 Ring Dips
*Scale up to CTB
then…
2 Rounds (for Quality):
14 KB Swing
*Alternate from Russian to American each rep
WOD
5 min AMRAP
5 Push ups
5 Kip Pull ups
10 (Total) Lunge Scissor Jumps
100m
Bring the past only if you are going to build from it.” – Doménico Cieri Estrada
Is Your Personality Making You Put on Pounds?
*Post thoughts to comments
Announcements:
- Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
- The Circle of Awesomeness Challenge starts next Saturday! It’s not too late to sign up here!
- We’ll be out supporting all of our competitors at The Fittest Games tomorrow in our hot pink Circle of Awesomeness shirts. Good luck to all of our competitors! Learn more here.
- The men of CFA will be getting together this Sunday afternoon at Red’s Porch for a daytime “Men’s Night”. Learn more here.
| All Levels – AM | |
| Bryan | 4 |
| Sherman | 4 |
| Tow Matt | 3 |
| Colleen | 3 |
| Caitlyn | 3 |
| Reis | 4 |
| Jenks | 3 |
| Teeny | 3 |
| Valyn | 3 |
| Irl | 3 |
| Schittone | 3 |
| Rob | 4 |
| Michele | 3 |
| Mike | 4 |
| Can2 | 4 |
| Veronica | 3 |
| Jackson | 4 |
| Kiehl | 4 |
| Albert | 3 |
| Ballet | 4 |
| Stephen | 3 |
| Trixsi | 4 |
| Mer | 3 |
| Dayna | 4 |
| MegO | 2 |
| All Levels – 12P | |
| Mikey | 5 |
| MGJ | 2 |
| Danny | 6 |
| Tristy | 3 |
| Lane | 5 |
| Amy | 2 |
| Lola | 3 |
| Dan | 4 |
| Jables | MOD |
| JJ | 3 |
| Crash | 3 |
| Laila | 4 |
| Kyle | 4 |
| Anna | 3 |
| Jewels | 3 |