WOD 9/1

Level Two

20 Minutes AMRAP
5 Push-ups
10 Russian Step-ups (total)
20 Yd Waiters Walk (10 yd down, 10 yd back, switch hands)
5 Burpees
100 M Run
20 Yd Farmers Walk (10 yd down, 10 yd back)

Level One (Day 3)

Skill
Frank Squat
Back Squat
Waiter’s Bend

WOD
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

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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 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.