WOD 3/11

Mustache and Southern Do Contest tomorrow after the 10 AM Class, Be there!

Buy in/Cash out
Supermans 3x 10 @ 1024
Band Tricep Pushdowns 3×10 @ 2020

“Fight Gone Bad” (Challengers only)
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.


20 Minutes on the Minute
1-3 perfect Kip Pull-ups


7 Rounds
3 Presses (95lbs, 65lbs)
1 Gasser

For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. -Arnold Schwarzenegger

Avoiding Burnout
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-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.
Here is more information.

AM Results
FGB Gassers
Kavi 219 Rx
Kirk 270 Rx
Tow Matt 11:06 Rx
Teeny 12:17 (35lbs)
Kaz 9:20 (65lbs)
Bill DNF
Randy 12:42 (65lbs)
Colleen 248 (45lbs)
Melicious 206 Rx
Senator 12:41 (65lbs)
Ray 10:25 (75lbs)
Letty 10:37 (45lbs)
Blake 10:00 (+105lbs)
Sleeves 329 Rx
Young 218 (55lbs, 14lbs)
Carissa 193 Rx
Darlene 225 Rx
Arnie 163 (55lbs, 14lbs)
Jesse 192 (55lbs, 14lbs)
Geno 228 Rx
Tasha 183 Rx
Crash 217 (35lbs, 10lbs)
Danielle 175 (35lbs, 10lbs)
Heather 184 (35lbs, 10lbs)
J.C. 187 Rx minus Calories