WOD 1/27

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

Aerobic Output Test
“Fight Gone Bad”
3 Rounds
1:00 Wall Balls (20lbs, 15lbs, 10ft. target)
1:00 Sumo Deadlift High-pull (55lbs, 75lbs)
1:00  Box Jumps (20″)
1:00 Push Press (75lbs, 55lbs)
1:00 Row
1:00 Rest
In this workout, you move from each of the 5 stations after a minute.  This is a 5 minute round from which a 1 minute break is allowed before repeating.  The clock does not reset or stop between exercises.  On call of “rotate,” the athlete must move to the next station immediately for good score.  One point is given for each rep, except on the rower where each calorie is 1 point.

An idea is salvation by imagination. -Frank Lloyd Wright

Ignore what you feel.  Think about what you can do
*Post what you focus on, when things get tough

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

AM Results
Carissa 204 Rx
Jerry 276 Rx
Fro 260 Rx
Sleeves 332 Rx
Nick 335 Rx
Melicious 215 Rx
Geno 264 Rx
Tall D 196 Rx
Tow Matt 241 Rx
Sam 167 S1
Blake 285 Rx
Kirk 245 Rx
PM Results
GEna 229 Rx
Tasha 200 Rx
Darlene 196 Rx
Patrick 269 Rx
Crash 204 S1
Winner 173 Rx
Jables 241 Rx
J.J. 170 Rx
Liz 196 Rx
Jeanette 220 S1
David 230 Rx
Betsy 247 Rx
Kristin 189 Rx
Cody 296 Rx
Nugget 373 Rx
Kavi 217 Rx
Heather 192 S1
Jenn 178 Rx
Michael 185 Rx
Debbie 123 Rx
Skipper 212 Rx
Elizabeth 217 S1
Alex 242 Rx