20 Minutes AMRAP
10 Russian Step-ups (total)
20 Yd Waiters Walk (10 yd down, 10 yd back, switch hands)
100 M Run
20 Yd Farmers Walk (10 yd down, 10 yd back)
Level One (Day 3)
A1. Back Squats x5x3 32X1 rest :30
A2. Seated DB Ext. Rotation x10-12×3 rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 rest 1:00
C. Ab exercise of choice x30 reps
Quality is never an accident. It is always the result of intelligent effort. -John Ruskin
*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 TODAY. 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.
|Big Shug||6+WW (15)|
|Mr. T||7 (45)|
|Mad Dog||9+WW (15)|
|Tow Matt||8 (55)|
|MG Jenny||6 (20)|
|Jon||11+B (55 lb)|
|Stacey||11 (50 lb)|
|Tristy||9+PU (40 lb)|
|Jeanette||9+SU (20 lb)|
|Leigh||11+PU (50 lb)|
|Kaz||11+B (45 lb)|
|AG||8+WW (55 lb)|
|Schittone||6+Run (30 lb)|
|Uzi||5+WW (40 lb)|