WOD 2/23
Level Two
Strength/Make Up Day
A. Cleans x1x5 85-90% or 9-10 RPE Rest 2:00
B. CDL x3x5 @ 66% of DL Rest 3:00
C1. Front Squat x4-5×3 80-85% Rest :60
C2. DB Snatch x5/armx3 Rest :60
Level One (Day 6)
Skill
Front Squats
Deadlifts
WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45
Enjoy the little things, for one day you may look back and realize they were the big things.” – Robert Brault
Nutrition and Fitness for the Busy Professional
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Announcements:
- The Open is here! Workouts start at CFA start Saturday! Can’t make it in on Saturday for the workout? Choose it as your make up class today! Learn more 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!
- Good luck to Dan (Danimal), Jessica (“G”) and Sameer (“Rocky”) as they run from the masses today in the Zombi Race!

Level 1 – AM | ||
Marcelino | S | |
Land | S | |
Paul | S | |
Mischka | S | |
Sandy | S | |
Faraon | S | |
Doug | S | |
Hector | S | |
Level 2 – AM | ||
Beast | Open | 72 |
Erica | Open | 87 |
Ray | Open | 96 |
Ivan | Tues | 5x245lb |
Mrs Fro | S | |
Fro | S | |
9AM | S | |
TowMatt | S | |
Kirk | S | |
Can2 | S | |
Cindy | S | |
Michael | S | |
Celi | S | |
Valyn | S | |
Elizabeth | S | |
Brandon | S | |
Professor | S | |
Becky | S | |
Janice | S | |
Snooki | S | |
Mad Dog | S | |
Kavi | S | |
Christina | S | |
Paddy | S | |
Mikey | S | |
Kiehl | S | |
Danimal | S | |
Ladies’ – AM | ||
Chapel | Open | 35 |
Caitlyn | Open | 46 |
Jenny | Open | 81 |
LV | Open | 73 |
Level 1 – 12P | ||
Emily | S | |
Veronica | S | |
Brittani | S | |
Brock | S | |
Stefan | S | |
James | S | |
Trixsi | S | |
Melissa | S | |
Desiree | S | |
Taylor | S | |
Anna | S | |
Level 2 – PM | ||
Blake | S | |
Sanchez | Open | 78 |
Shug | Open | 60 |
Crash | S | |
Marissa | S | |
Nic | S | |
Pratt | S | |
Lance | S | |
Jess | S | |
LaRosa | S | |
Josie | S | |
Leah | S | |
KT | S | |
Kaz | S | |
Anthony | S | |
Monk | S | |
Gary | S | |
Mego | S | |
Lane | S | |
Wood | S | |
Greg | S | |
Chrissy | S | |
Raquel | S | |
Helen | S | |
ABC | S | |
Charlie | S | |
Elena | S | |
Irl | S | |
Gold | S | |
Uzi | S | |
Andy | Open | 88 |
Wes | Open | 87 |
Boone | Open | 85 |
Schittone | Open | 70 |
Level 1 – PM | ||
Ronnie | S | |
Beth | S | |
Peter | S | |
Guthrie | S | |
Liz G | S | |
Cooey | S | |
Zach | S | |
Denise | S | |
Vanessa | S | |
George | S | |
Pam | S |