WOD 9/12

Level Two
4-Station Agility
(5:00/ Station + 1:00 Transition)
Station #1: 4 Corner Cone Drill
Station #2: Tall Hurdles
Station #3: 30 yd Shuttles
Station #4: Small Hurdles (2 ft, 1 Ft, 2 Ft lateral Down and Back, 2 Ft Hop, R/L/Run )

6:00 Core Circuit 
2 Rounds
Swimmer Circuit (15 sec each): 1 Arm, 1 Leg, Opposite Arm Opposite Leg, Same Arm Same Leg
Front Plank Circuit (30 sec each): Hover, Elbows, Hands, Elbows to Hands

Level One
Skill
Rowing

Partner WOD
3 Rounds
A. 500 M Row (*Can scale meters – goal is 3:00/less on rower)
B. AMRAP
50 Yrd Bear Crawl
10 MB Deadlifts
50 Yrd OVHD MB walk
*Partner A Rows while Partner B completes AMRAP
*Total Time and Rounds Recorded

“They always say time changes things, but you actually have to change them yourself.” – Andy Warhol

Announcements

• CFA will have a happy hour this Thursday at 3rd Base in South Park Meadows at 7:00pm. We hope you’ll join us as we kick back, relax, and enjoy this “cold front”!
• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.