Level Two
A1. Press x3x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x3x5 Rest 1:00
(*Lower for up to :30 on the last rep)
B. Squat x10x3 @ 90% of last week 10 RM
C. RDL x5x3 by feel
D. Glute/AB Circuit
Level One (TEST DAY) Skill
Hang Clean (Squat or Power Variant)
Deadlift
WOD
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3 *Step-ups after every 3rd round of Deadlifts *Record 2 RM DL, 3 RM weighted step
“There’ll be two dates on your tombstone, and all your friends will read ’em, but all that’s gonna matter is that little dash between ’em…” – Kevin Welch
Announcements
CFA will have a happy hour this Thursday (TOMORROW) 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.
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.
Level Two “Lumberjack 20”
20 Deadlifts (275lb, 195 lb)
Run 400m
20 KB swings (32K, 24K)
Run 400m
20 Overhead Squats (115lb, 85 lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″, 20”)
Run 400m
20 DB Squat Cleans (45lb, 20 lb)
Run 400m *Total Time Recorded (40 Minute Cap)
Level One(TEST DAY) A1. Push Press x5x4 Rest 1:00
A2. Strict Chin-ups or COB Hold x5x4 Rest 1:00 *First 3 Sets are attempts to get :30 Chin over bar hold
then… 6-Minute 2-Person Sled Drag (45lb, 25lb) *Partners switch every 1:00. *Best score = team that drags sled the furthest
Level Two 5:00 Warm-up (Low Level Plyos, Hips)
Snatch Progression
Snatch 2-2-2-2-2-2-2-2 *In 8 sets, work up to 70-75%, RPE 7-8, first set that has weight on the bar is set 1. *20 Minutes to complete
then… 7 Rounds
:30 of Burpees
:90 Rest *Total Burpees Recorded
Core/Stretch Circuit
Level One Skill
Kip Swing/Jumping Pull-up
WOD 2 Rounds
800 M Run 9-6-3
Deadlifts (95lb, 65 lb)
Front Squats (95lb, 65 lb) Rest 1:30 *Split times recorded *Scale run, if needed *Goal time/split is 5:00
“Just as there is no loss of basic energy in the universe, so no thought or action is without its effects, present or ultimate, seen or unseen, felt or unfelt.” – Norman Cousins
Announcements
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.
Level Two A1. Press x3x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x3x5 Rest 1:00 *Lower for up to :30 on the last rep
B. Squat x10x3 *Find your 10 RM
C. RDL x5x3
D. Glute/AB Circuit
Level One Skill
Front/Frank Squat
Hip Power Clean
WOD
B. Front Squat x3x7 (Build weight up each round as needed)
Level Two 15:00 Agility Stations (4:00 per Station + 1:00 Transition)
Station #1: 4-Corner Cone Drill
Station #2: Small Hurdles
Station #3: Tall Hurdles
5:00 AMRAP 3-6-9-12 Full DB Snatch/Arm (45 lb, 20 lb)
Double-unders
Rest 5:00
5:00 AMRAP 3-6-9-12 DB Push Press
Rocket Jumps (Touch PU Bar) *Record Total Reps
Level One(TEST DAY) Skill
Jerk
WOD
A1. Push Press x5x4
A2. Strict Chin-ups x5 or COB Hold x4 (first 3 sets are attempts to get :30 Chin-Over-Bar Hold) B. 5:00 Partner AMBAP (As-Many-Burpees-As-Possible)
Level Two In 15:00:
30 Strict Chin-ups
30 V-ups *Break into as small sets as needed *If you cannot do one strict chin-up, utilize a spotter and do 3×10 *Alternate grips each set
3 Rounds 10 Burpees
200 M Run
10 OVHD Squat (115 lb, 75 lb)
200 M Complex (Slide Down Skip Back) *Time Recorded *Goal: 15:00-20:00 Minutes
