WOD 1/5
Level Two
Strength/Make Up Day
A1. OVHD Squat or Frank Squat x10-12×3 @ 20X2 Rest :45
A2. Horizontal Ring Rows x10-12×3 @ 30X1 Rest :45
B1. Front Rack Reverse Lunges x6-8/Leg x3 @ 20X1 Rest :45
B2. DB Bench Press x4+4+4 (Right+Left+ Both)x3 Rest :45
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Rocks x8-10×2 Rest :30
C3. KB Cross Chops x15-20/side x2 Rest :30
Level One (Day 9)
Skill
Snatches
WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45
The years teach much which the days never know. -Ralph Waldo Emerson
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- The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information!
| Level 1 – AM | ||
| Kelley | S | |
| Brandon | S | |
| JBlack | S | |
| Gabriel | S | |
| Level 2 – AM | ||
| Becky | S | |
| MLS | S | |
| Bubbles | S | |
| Albert | S | |
| Big Shug | S | |
| Flash | S | |
| Charlie | S | |
| Janice | S | |
| Schittone | S | |
| Sherman | S | |
| Cindy | S | |
| Sarah | S | |
| 9AM | S | |
| Ballet | S | |
| Can2 | S | |
| Colleen | 7:46 Rx | Tuesday |
| Caitlyn | 55 @ 193 | Work Capacity |
| MG Jenny | 45 @ 182 | Work Capacity |
| Reis | 77 @ 198 | Work Capacity |
| Valyn | 53 @ 185 | Work Capacity |
| Kavi | 71 @ 193 | Work Capacity |
| Paddy | 63 @ 181 | Work Capacity |
| Ladies’ Class | ||
| Trixsi | 22:31 (J, 20lb) | Wednesday |
| LV | 25:07 (J, 20lb) | Wednesday |
| Emliy | 31:56 (J, 20lb) | Wednesday |
| Mer | 27:26 (J, 20lb) | Wednesday |
| Josie | S | |
| MegO | S | |
| Level 1 – 12PM | ||
| Monk | S | |
| Jeremy | S | |
| Robby | S | |
| Cody | S | |
| Lulu Crew | S | |
| Level 2 – PM | ||
| Liz | 47 @ 171 | Work Capacity |
| Cynthia | 48 @ 177 | Work Capacity |
| Cat | 17:48 | Friday |
| Jables | 17:48 | Friday |
| Cyn | 19:26 (J, 15lb) | Wednesday |
| Crash | S | |
| Dayna | S | |
| Danimal | S | |
| Level 1 – PM | ||
| Lola | S | |
| Jackson | S | |
| Helen | S | |
| Brittani | S | |
| Elizabeth | S | |