Announcements

Level Two
A. Deficit DLs @ 50-55% of DL x2x10 Rest :60
B. Bench Press x5x4-5 Sets @ 88% Rest 2:00
C1. Squat x6x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)

Cash Out
C1. Hollow Rock x10x3 Rest :30
C2. Partner GH Raises x10x3 Rest :30

Level One (Day 6)
Skill
Front Squats
Deadlifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

Cash Out
Shoulder Opener Stretch
Max Side Plank Per side

Nuts and Phytic Acid: Should You Be Concerned?
*Post thoughts to comments

“I can give you a six-word formula for success: “Think things through – then follow through.” – Edward Rickenbacker

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

Level Two
A1. Clean Pull-unders to Thruster x5x3 Rest :20
A2. Exposive Lunge Walks x6/legx3 Rest :20
B1. Power Clean to OVHD x1x10 @ 70-75% Rest :20
B2. Double Unders x3x10 Rest :20
C1. Front Rolls x5x3 Rest :30
C2. L-sit hold x:30×3 Rest :30

Level One (Day 5)
Skill
Ring Dip progressions
Wall Balls

WOD
3 Rounds (3:00 on/ 1:00 off)
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the second rounds starts, athletes should start where they finished in round one

39 Ways to Not be Like Everyone Else
*Post thoughts to comments

“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucious

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

Level Two
A1. Seat Medball Twist Throws x5/side x2 Rest :45
A2. Lateral Goblet Lunges x5/sidex3 Rest :45

then…
800 M Run
10 Rounds of Cindy
1 Mile Run

Level One (Day 5)
Skill
Ring Dip progressions
Wall Balls

WOD
3 Rounds (3:00 on/ 1:00 off)
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the second rounds starts, athletes should start where they finished in round one

What is the best rate to lose fat?
*Post thoughts to comments

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Rohn

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

Level Two
Find a 1 RM Snatch in 30 Minutes

then….
800 M Time Trial
*800 times and Snatch Maxes Recorded

Cash Out:
Back Squat x3x4 @ 80% (focus on depth and Mechanics)
*Snatch Max Recorded

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise

The Importance of Visualization
*Post thoughts to comments

“Deal with the world the way it is, not the way you wish it was.” – John Chambers 

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

Congrats to Coach Miguel “Nugget” Garza on officially graduating from law school this weekend!

All Levels
20-Round Partner Workout
100 M Run
5 Box Jumps
5 Explosive Push-ups
*Partners split up rounds equally alternating one person working at a time
*Partner not working holds 2 DBs or KBs Suitcase Style during “rest”
*Each time a DB is dropped a 2 burpee penalty is added to the end of the teams workout
*Rx = 55 lb, 35 lb

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here
  

All Level
A1. RDL x5x4 by feel Rest :30 (Vets work RDLs heavy)
A2. DB Bentover Row x5/armx4 Rest :60

then…
5 Rounds
100 Yard Skip
20 Lateral Hurdle Hops
10 Hang DB Snatches/ Arm (45 lb, 25 lb)

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” – Wayne Dyer

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

[youtube]http://www.youtube.com/watch?v=ruBUSZ2ctyw[/youtube]

Don’t be a “Me” Monster 🙂

Level Two
A. Power Clean @ 40-50% of DL x2x7 Rest :45
B. Bench Press x3x4-5 Sets @ 93% Rest 3:00
C1. Squat x5x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE Rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)

Cash Out
D1. Hollow Rocks x10x3 Rest :30
D2. Partner GH Raises x5x3 Rest :30

Level One (Day 3)
Skill
Frankenstein Squat
Back Squat

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

Cash Out
Shin on Wall Stretch
Max Side Plank Per side

Is Your Flawed Decision-Making Process Holding You Back? Time To Change Your Way of Thinking!
*Post thoughts to comments

“Act decidedly and take the consequences. No good is ever done by hesitation.” – Thomas Henry Huxley

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

Level Two
A1. Power Snatch + Snatch Pull-under x3+2×3 Rest :30
A2. Explosive Lunge Walks x6/legx3 Rest :30
B1. Power Clean to OVHD x2x10 @ 65-70% Rest :30
B2. Double-Unders x3x10 Rest :30
C1. Front Rolls x5x3 Rest :30
C2. L-sit hold x:30×3 Rest :30

Level One (Day 2)
Skill
Chin-ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

Cash Out
Shin on Wall Stretch
Max Side Plank Per side
*Record Max Side Plank

Food for Thought
*Post thoughts to comments

“A goal is a dream with a deadline.” – Napolean Hill

Announcements:

• Our new morning Jog’N’Joe Running Group will meet tomorrow! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
3 Rounds
800 M Run
10 HSPU
30 Squats
*Total Time Recorded
*Advanced athletes add 20 lb Vest

On-the-Minute for 5:00
1-3 UB Kip Pull-ups

Cash out
A1. 5/ side Hand Stand Shoulder Touches x 3 Rest :30
A2. DB/KB Side Roll x 10/Arm x3 Rest :30

Level One (Day 2)
Skill
Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

Cash Out:
Shin on Wall Stretch
Max Side Plank (per side)
*Record Max Side Plank

5 Quick and Easy Ways to Feel and Move Better: Installment 2
*Post thoughts to comments

“Risks must be taken, because the greatest hazard in life is to risk nothing.” – Leo Buscaglia

Announcements:

• Our new morning Jog’N’Joe Running Group will be starts this morning! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Thanks to Carl Paoli for the amazing seminar on Sunday!

Level Two
Snatch Balance x2x6 sets @ RPE 9, 90% Rest 3:00

then….
3 Rounds for Quality
10 DB Snatches total (55 lb, 35 lb)
20 UB Wall Balls (10′)
Hill Sprint (Sprint up, Walk Down)
*Completed Snatch Balance Sets at 90% recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and mechanics)

Level One (Day 1)
Skill
Push-Ups
Squats
Body Positioning Holds

WOD
3 Rounds
:45 50 yard Shuttle runs Rest :15
:45 5 Push-ups/5 Squats Rest :15
*Record number of runs

Extra Credit:
Shin against the wall Stretch

Is It Primal? – 10 Foods Scrutinized
*Post thoughts to comments

“A “No” uttered from the deepest conviction is better than a “Yes” merely uttered to please, or worse, to avoid trouble.” – Gandhi

Announcements:

• Our new morning Jog’N’Joe Running Classes will be starting up next week! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!