WOD 8/30

Level Two

Make up/Skill Day

Strength
A1. Back Squat x4x4 @ 80-85% rest :90
A2. Backward Lunge to SDL x3/leg x4 rest :90
B. Deadlift Cluster 1.1.1.1 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)

Skill
Strict Chin-ups

WOD
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

Announcements:
–  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.