WOD 2/24

Buy In/Cash Out
3×8 DB Extensions
3×8 Side Bends (One DB)

16 Minutes on the Minute alternates each minute
1-3 Muscles=ups or Muscle-up Transitions
2 Max Weight DB Box Jumps (24″, 20″, step down)
*Post DB weight, and notes to comments


5 Rounds
10 DB Push Press (35lbs, 20lbs)
10 Jump Switch Lunges (total)
:30 Rest
5 CTB Kip Pull-ups
5 DB Snatches/Arm (35lbs, 20lbs)
:90 Rest
*Rounds recorded
*Kip or Jumping Pull-ups, no bands, everyone must go CTB

What you do today can improve all your tomorrows. -Ralph Marston

Choosing a Shoe
*Post thoughts to comments

-IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)
-CFA Ladies’ night will be Tuesday, March 1st at 7:30pm at Little Woodrows in Southpark Meadows.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.  Here is more information.

AM Results
Leigh 17 Rx
Darlene 15 (J)
Sleeves 15 Rx
Tow Matt 15 (SS, J)
Mikey 15 (J, 20)
Nugget 26 Rx
Nick 25 Rx
9 AM 14 (J, 30)
Walker 15 Rx
Kim 12 (J, 10)
Fro 17 Rx
Blake 21 Rx
Letty 15 Rx
PM Results
Patrick 19 Rx
Cody 22 Rx
Cat 15 (MOD)
Betsy 24 (J)
Natalie 10 (10lbs, J, SS)
Lance 12 (20lbs, J)
“G” 15 (J)
Mark 14 (15lbs, J, SS)
Andee 18 (15lbs, J, SS)
Jennifer 17 (12lbs, J, SS)
Jeanette 12 (MOD)
Veronica 11 (10lbs, J, SS)
LG 10 (MOD)
JV 20 (10lbs, J)