WOD 2/13

Level Two
Skill
Push Press
5-5-5-5
Rest 3:00 b/t sets
*appx 73-80%, RPE 8-9, keep all working sets within 5-10 pounds
*Weight recorded

WOD
5 Rounds
5 Sumo DL High Pull (95 lb, 75 lb)
5 HSPU
5 DB Snatch/Arm (35 lb, 20 lb)
*Post results to comments

Cash out:
Accumulate :60 seconds in an L-Sit Hold in as few as set as possible

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

WOD
3 Rounds
:45 50 yard Shuttle runs
:15 Rest
:45 5 Push-ups/5 Squats
:15 Rest
*Record number of runs

The way a team plays as a whole determines its success.  You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime. – Babe Ruth

Change
*Post thoughts to comments

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• We will have a New Member Orientation Seminar this Wednesday (2/15). Learn more and sign up here!
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!