Announcements

Level Two
A. Hang Power Snatch 8×2 @75% Rest :60
B. Deadlift x(1×3 @85%, Rest :10) x3 Rest 3:00
C. WTD Chin up x1x6 @90% Rest 2:00

Every 3:00 for 12:00
10 Banded KB Swings
10 Box Jumps
10 Speed Skaters

Level One (TEST DAY)
Skill
Rowing
Wall Ball Review

Workout
25 Wall Balls
1K Row
25 DB Push Press
750 Row
25 Reverse DB Lunges (total)
500 M Row

then…
Test
Front Plank

Tip 535: Want To Be An Athlete? Get Rid of Your TV!
*Post thoughts to comments

“Little by little, one travels far.” – J. R. R. Tolkien

Thanks to everyone who participated in Saturday’s Polar Bear Plunge benefiting the Special Olympics of Texas! Team CFA raised $1450!

Level Two
A1. Ring Push-ups x10x4 @ 3010 Rest :30
A2. KB Bent Over Row x10/arm x4 Rest :60

6 Rounds 
250m Power Row (Damper Men 8, Women 6)
10 Burpee Box Jumps
Rest 2:00

Level One
Skill
Hip Snatch Progression
x1-3 x 5

then…
EMOM for 15:00
3 Back Squats
3 Strict Pull-up
3 Push-ups

6 tips for better recovery
*Post thoughts to comments

“I’m a great believer in luck and I find the harder I work, the more I have of it.” – Thomas Jefferson

Our new Oly Class schedule goes into effect this week!

All Levels
Team WOD (3 ppl per team)
80 Burpees (1 off’s)
1 mile Tire Pulls (55lb, 35lb)

**Olympic Class Schedule Change Starts Next Week!**
New times are 12:00pm, 4:00pm, 5:00pm, 6:00pm, and 7:00pm (this will continue to be the pre-requisite class on the first Wednesday of every month).

All Level
A1. DB SA Snatch Rotations x4/arm x4 @75% Rest :30
A2. Wrestler Bridge x6x4 Rest :30
A3. Kneeling MB Soccer Throw x10x4 Rest :30

then…
For Time
500m Row
15-10-5
Thrusters (45lb, 35lb)
Pull Ups
*Cap 10:00

Rest 3:00

then…
For Time
500m Row
25-15-10
Wall Ball
Ring Rows
*Cap 10:00

“Five Reasons Fish Oil Will Make You Stronger, Leaner & Healthier”
*Post thoughts to comments

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

**Olympic Class Schedule Change Starts Next Week!**   New times are 12:00pm, 4:00pm, 5:00pm, 6:00pm, and 7:00pm (this will continue to be the pre-requisite class on the first Wednesday of every month).

HAPPY VALENTINE’S DAY, CFA!  😉

Level 2
A. Front Squat x5x1@75%, x5x1@80%, x5x1@85% Rest 2:00
B. Press x5x1@75%, x5x1@80%, x5x1@85% Rest 2:00
C. Bent Over Row x5x1@75%, x5x1@80%, x5x1@85% Rest 2:00
D. Good Morning x10x2@ By feel Rest :60

Level 1
Skill
Hip Clean Progression
A. Hip Clean x1-3 x 5

then…
Strength (Remainder of Class )
C1. Walking Lunges x3/leg x 5
C2. Half Kneeling KB/DB Press x3/arm x5
C3. Pause Ring Rows x3x5 @ 3311

“Performing on Paleo”
*Post thoughts to comments

“Every day you are required to make numerous decisions that affect your life & many others. Make the right one.” – Lindsey Smith

JJ Dominating The Spartan Challenge

Level Two
4 Rounds
4 min AMRAP, Rest 2:00 (1 min DU)
20 Reverse Lunges
10 DB Push Press (40#, 30#)
100m Farmer Walk

Level One
Skill
Kip Swing/ Jumping Pull-up
Wall Balls

then…
3 Rounds
10 Jump/Kip Pull-ups
200 M Run
10 Wall Balls
200m Slide
*Time Recorded

Arguably The Best Exercise You Can Do
*Post thoughts to comments

“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” -Aristotle

SWEAT WITH YOUR SWEETHEART

Level Two
A. Snatch Lift Off + Snatch Deadlift + Hip Power Snatch x1+1+1×5 @70% Rest :60
B. Deadlift Clusters x1.1.1.1.1 x3 @ 80% Rest :10 b/t reps, Rest 3:00 b/t sets
C. WTD Chin up x2x5 @ 80-85% Rest 2:00

3 Rounds
2-Fold Broad Jump Max
3/ea arm SA DB Snatch @60%
5 Rocket Jumps
Rest  :90

Level One
A1. Press x6-8×4
A2. Goblet Reverse Lunge x6-8×4
B. Deadlift x5x5

Let’s Play 52 Pick-Up – Paleo Style…
*Post thoughts to comments

“Our patience will redeem more than our force.” – Edmond Burke

Level Two
A1. Ring Push ups x6x4 @ 3010 Rest :30
A2. KB Bent Over Row x8/arm x4 Rest :60

10 Rounds
200m Power Row (Damper 6 W, 8 M)
5 Burpees
Rest :90

Level One (TEST DAY)
Skill
Jump Progressions

then…
A1. Back Squats x3x5
A2. Single Leg RDL  x3/leg x5

then…
Test
1 Mile Time Trial
*Time Recorded

Diets through history: The good, the bad and the scary
*Post thoughts to comments

“Things turn out best for the people who make the best of the way things turn out.” – John Woode

Traveling? Don’t forget to send us your best Push-Up Man Pics! Thanks, Jables for the awesome pic from Hawaii!

All Levels
3 Rounds
10 Partner Pull-ups
10 Partner Squats
10 Partner Tic Tacs

then…
10:00 Partner AMRAP
Alternating
200 M Run
5 Goblet Squats
100 M Run
*Every 1:00, both partners do 2 burpees

All Levels
A1. Ring Rows x6-8 x4
A2. Supermans x6-8×4
A3. Lunges w/ Twist x6-8×4 (w/ Plate)
A4. DL to OVHD x6-8×4 (w/ Plate)

B.3 Rounds for Time 
10 Russian Swings
10 Burpees
200 M Run

C. 2-3 Rounds of Ab/Glute Circuit (if time allows)
Dead Bug (all)
SL Hip bridges x20/leg (Slow)

10 Ways to Make Your Workplace Healthier and More Productive
*Post thoughts to comments

“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt