WOD 3/7
Friends and Family Week
It’s not too late to sign up! Guests of current CFA members register here!
**Thank you to all the visitors that have come in thus far! Don’t forget to join us on Saturday for BBQ & Fun**
ANNOUNCEMENTS!
BBQ – This Saturday (3/9) @12pm
- Members! Have you been dying for a chance to put your coaches to shame?!? Well, here it is! Sign-up for the CFA 3-on-3 BASKETBALL TOURNAMENT for your chance! Sign-up sheet is on the clip-board by the whiteboard. DO IT!
- The coaches have been training their throwing arms for Dodgeball. We recommend you do the same…No sign-up necessary.
- The Open WOD 13.1 will be the WOD for all Saturday classes (9am, 10am and 11am). Haven’t signed-up yet? GO! HERE!
Plank-Off Record Holders!
- Nicole Seltman 7:10 (like a boss!!!)
- Sean Beal 7:22 (such a gent!)
Austin Athletics Running Program is Back!
- Coach Aaron will focus on all aspects of running. Perfect for anyone looking to run a personal best!
- Meets Tuesday nights from 6:30pm-7:30pm
- Participants receive 3 additional workouts
- Space is limited to 10 people
- Sign-up today!
Level 1 & 2
A. DB Walking Lunges x20/stepsx3 Rest :90
B1. Press x8x3@75% Rest :30
B2. Pull ups x5-8×3 Rest 1:00
C. SL RDL w/ DB x5/legx3 Rest 1:00
D. Coaches Choice Abs
9 Reasons You’re Not Losing Weight
*Post thoughts to comments
“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” -Charles Darwin
Wishing Liz Yankiver the best of luck as she heads out to DOMINATE Nationals on March 8th!
| Levels 1 & 2 | |
| Lee | |
| Melissa | |
| Gabriel | |
| Christine | |
| Kristi | |
| Alex | |
| Kara | |
| Janet | |
| Ed | |
| Eileen | |
| Big Spoon | |
| Ken | |
| Frank | |
| Guthrie | |
| Michele | |
| Jessie | |
| Walker | |
| Dallas | |
| Kayleen | |
| Ray | |
| Jenny | |
| Josie | |
| Rachel | |
| Mer | |
| Alyson | |
| Spence | |
| Ginny | |
| Ruth | |
| Matt | |
| Ronak | |
| Andrew | |
| Kristan | |
| Craig | |
| Ben | |
| Rebecca | |
| Joe Dan | |
| Ryan | |
| Kristin | |
| Caro | |
| Mr T | |
| Carlo | |
| JImmy | |
| Savage | |
| Esteban |