WOD 3/8

Friends and Family Week
It’s not too late to sign up! Guests of current CFA members register here!
**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!  Introducing the CFA BASKETBALL TOURNAMENT! Sign-up sheet is on the clip-board by the whiteboard.  DO IT!
• The coaches have been training their throwing arms for Dodgeball. We suggest 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 singed-up yet? GO! HERE!

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
Movement Quality “KB”
3 Rounds 5-10
Goblet Squats
Goblet Good Mornings
Bent Over Row

2 Rounds
500m Row
Rest 2min (1 min Jump Rope)
600m Run
Rest 2min (1 min Jump Rope)

It’s A Big Ol’ Pile of ‘Shift’ Work
*Post thoughts to comments

“I am neither an optimist nor a pessimist, but a possibilist.” – Max Lerner

Wes is pretty excited for The Open