WOD 8/30

Level Two

Make up/Skill Day

A1. Back Squat x4x4 @ 80-85% rest :90
A2. Backward Lunge to SDL x3/leg x4 rest :90
B. Deadlift Cluster x 3 @ 80-85% rest :60 b/t reps 3:00 B/t sets
C1. Strict Pull-ups x5x3 Rest :45
C2. Barbell Roll out x5x3 rest :45
C3. Palloff Press x5/sidex3 rest :45

Level One (Day 2)

Strict Chin-ups

6 Rounds
100 M Run
5 Step-ups
10 Tic Tacs/Side
*Time Recorded

We must embrace pain and burn it as fuel for our journey. – Kenji Miyazawa

Dumping Sugar For Good
*Post thoughts to comments

–  Starting THIS week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule on Mon, Wed and Thurs!
–  Starting NEXT week, our Mon. and Wed. noon Level One class will be moving to Tues. and Thurs.
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.
– Sign up here for the next Olympic Lifting class that starts this Thursday, Sept. 1st.  If this is your first time taking Chad’s class, please sign up for the 7:30pm class.  All vets, please sign up for either 3:00pm or 6:30pm.

AM Results
Can2 Mon.
Peter S
Melicious S
MG Jenny S
9am S
Ty S
Big Shug S
Mego S
Ivan S
Stephen S
Dayna S
Jenny S
Kaz S
Level One
Elizabeth 9:04 (6lbs)
Rhea 8:05 (10lbs)
Caitlyn 10:51 (6lbs)
Jill 7:57 (10lbs)
Cindy 10:53 (6lbs, 4 Rnds)
Ginger 10;31 (6lbs)
Michele 10:49 (6lbs)
PM Results
Kirk S
Zayra S
Gilbert S
Alex S
Danny S
Kavi S
Ryan S
Ross S
Turk S
Kristin M 21:39 rx
Geno S
Fro S
Cat F 90
Cody S
Clapper S
Betsey 90
Jon S
Stacey S
Winner F
Stephanie S
Blake S
Nugget I
Veronica S
Amy S