Announcements

All Levels
A1. RDL x5x3 @ 4111 by feel Rest :30 (Vets work RDLs heavy)
A2. Push-up x10x3 @ 30X0 Rest :60 (Vets explosive Push-ups)

then…
5 Rounds
200 M Run
5 Deadlifts @ 50%
10 Lateral Step-up
*DL weight and time recorded

Caffeine Helps Muscles in Morning Workouts
*Post thoughts to comments

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? 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
A. Bench Press x5x4-5 Sets @ 83% Rest 3:00
B1. Squat x3x6 @ 80% Rest 1:00
B2. WTD CTB Chin-up x3x6 @ 9-10 RPE Rest 2:00
C1. TGU x5x3 Rest :30
C2. Pull-throughs x10x3 Rest :30

Level One (Day 10)
Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

Why We Don’t Walk Anymore (plus a Primal Health Challenge)
*Post thoughts to comments

“Procrastination is opportunity’s assassin.” – Victor Kiam

Announcements:

• Have you heard about the awesome Carl Paoli Seminar at CFA on May 13th? Learn more here!
• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• 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
A1. Clean Pull-unders x5x3 Rest :30
A2. Lateral Skier Jumps x20x3 Rest :30
B1. Power Cleans x2x10 @ 50-60% Rest :30
B2. Exposive Lunge Walks x3x10 Rest :30
C1. Kip Toes to Bar x5x3 Rest :30
C2. V-ups x15x3 Rest :30

Level One (Day 9)
Skill
Snatch

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Either move or be moved. -Ezra Pound

Squats
*Post thoughts to comments

Announcements:

• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• 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!

AM – Level 1
Money	S
Sean	S
Lindsey	S
Allison	S
Ice E	S
Lauren	S
JP	S
Stephanie	S
Anessa	S
Abbi	S
Caitlin	S
AM – Level 2
Mike	Skill
Doug	Skill
JV	Skill
Guthrie	Skill
MegO	Skill
Janice	Skill
Eileen	Skill
Celi	Skill
Sparker	Skill
Michael	Skill
Ballet	Skill
Tow Matt	Skill
Colleen	Skill
Sam	Skill
Valyn	Skill
Ivan	Skill
Erica	Skill
Eric	Skill
Schittone	Skill
2-tone	Skill
Caitlyn	Skill
Christina	Skill
Laila	Skill
Linda	Skill
Cooey	Skill
Gary	Skill
George	Skill
Jeff	Skill
12P – Level 2
Kiehl	Skill
Jess	Skill
Thurst	Skill
Crash	Skill
Heather	Skill
Wood	Skill
Lance	Skill
Brock	Skill
PM – Level 2
Ruffino	Skill
Pinky	Skill
Lance	Skill
Jeff	Skill
Desiree	Skill
Kristin	Skill
Bryan	Skill
Mad Dog	Skill
Ronnie	Skill
Shug	Skill
LG	Skill
AG	Skill
Gold	Skill
KT	Skill
Brittani	Skill
LaRosa	Skill
Jo	Skill
Denise	Skill
Mr. T	Skill
Greg	Skill
Adrian	Skill
Nicole	Skill
Corey	Skill
Chrissy	Skill
ABC	Skill
PM – Level 1
Fowler	S
Betsy	S
Alan	S
EJ	S
Tony	S
Loren	S
Kandaace	S
Janet	S
Fernando	S
C2	S
Rachel	S
Alyson	S

Level Two
On the Minute for 5 Minutes 1-3 UB Kip Pull-ups

then…
5 Rounds
400 M Run
5 Strict Pull-up
10 Push-ups
*Total Time Recorded
*Advanced athletes add 20 lb Vest

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 9)
Skill
Snatch

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Announcements:

• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• 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!

AM – Level 1
Natalia	S
Natalie	S
JP	S
Abbi	S
Jenn	S
AM – Level 2
Brian	12:35
Staggy	14:46
Jed	14:47
Brandon	15:13
Charlie	15:15
Kristin	15:41
JV	16:17
Beast	16:21
Sparker	16:55
Jesse	17:49
Jonathan	20:54
Ballet	12:52
Schittone	15:14
Can2	14:35
Tow Matt	13:36
Dusty	17:58
Becky	13:46
Haley	20:00
Irl	18:25
9AM	16:51
Melissa	17:06
Lance	12:26
Kiehl	13:22
Jeff	13:45
Gary	15:14
Erica	14:12
AM – Ladies’
Mer	16:23
Michelle	15:53
LV	14:43
Emily	19:35
Caitlyn	20:03
Elizabeth	17:53
12P – Level 1
Todd	S
Anna	S
E-Rod	S
Amber	S
PM – Level 2
Danimal	11:39
Boone	12:43
Dayna	13:39
Jables	16:50
Anthony	19:56
Randy	18:50
Pinky	16:18
Kaz	12:11
Angela	13:23
Desiree	19:14
Pam	19:35
Corey	12:23
Gwar	16:12
Wood	13:33
Janss	16:12
Gold	9:54
Greg	10:39
Travis	13:16
Sting	16:58
Nicole	13:36
LaRosa	16:25
Parnell	13:54 (Row)
Paul	20:58
Andy	13:44
Shemo	13:53

Level Two
10:00 Snatch Progression
A. Snatch x2x5 @ 70-75% (RPE 6-7) Rest :45
B. 3 RM OVHD Squat in 15 Minutes (Each set :10 only)
C. Tabata Burpees :20 on/:10 off
*OVHD Squat Weight Recorded

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

Level One (Day 8 )
Skill
Kipping Pull-ups
Burpees
Thrusters

WOD
5:00 AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Mineral Deficiencies
*Post thoughts to comments

The greatest barrier to success is the fear of failure. – Sven Goran Eriksson

Announcements:

• Congratulations to all of this past weekend’s competitors (including those who participated in Regionals, the Bun Run, and the USAPL Power Lifting Meet)! Way to #paintitpink! We truly have a Circle of Awesomeness at CFA!
• 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!

Congrats team CFA on the 9th place finish at regionals this weekend!

Travel WOD
10.9.8.7.6.5.4.3.2.1
Burpees
Walking Lunges (total)

Announcements:

• Good luck to all this weekend’s competitors! We know you’ll kill it and can’t wait for the awesomeness!
• We will have a modified class schedule this week. For more details, click 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!

 Let’s #paintitpink @ South Central Regionals!!!

All Levels
A1. Back Squat x 8 x 4 @ 60% Rest 1:30

then…
3 Rounds
10 OH Squat (95lb, 75lb)
15 Push ups
10/ea leg Lateral OH DB Step Ups (35lb, 20lb)

Cash Out
Good Mornings x 8 x 2 Rest 1:00

5 Common Nutrient Deficiencies (and What to Do About Them)
*Post thoughts to comments

“Arriving at one goal is the starting point of another.” – John Dewey

Announcements:

• Follow us on facebook and twitter for updates from the CF Games Regionals this weekend!
• We will have a modified class schedule this week. For more details, click 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!

Chazzy D reppin’ CFA in Australia!

Level Two
A1. Push Press x5x5 @ 70% Rest :45
A2. Box Jumps x5x5 Rest :45
A3. Box Dips (Deep) x5x5 Rest 2:00
B1. Muscle Snatch x5x3 Rest 1:00
B2. T push-ups x3-5/arm Rest 1:00

Cash Out
2:00 Hip Hinge Drill

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

Stupid Muscle-Ups
*Post thoughts to comments

“The effect of one upright individual is incalculable.” – Oscar Arias

Announcements:

• We will have a modified class schedule this week. For more details, click 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
10:00 AMRAP
20 Speed Skaters
10 Kip Pull ups
10 DB Thrusters (40lb, 25lb)

then…
5:00 Rest

then…
1k Row (Max effort)

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

Having Bad Days in the Gym? Break the Cycle!
*Post thoughts to comments

What distinguishes the majority of men from the few is their ability to act accordingly to their beliefs.” – Henry Miller 

Announcements:

• We will have a modified class schedule this week. For more details, click 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!

It’s a Fros face-off!

Level Two
10:00 on the min, alternating:
1-3 Wall Facing HSPU
3-5 Kip Toes to Bar

Every :90 for 15:00
3/ side Handstand Shoulder Touches (or :15 holds)
20 Lateral Ski Jumps (Jump Rope)

Cash Out
GH Raises x4x4 Rest 1:00
MB Sit ups 10 x 4 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

Don’t Call It A Comeback
*Post thoughts to comments

The successful man is one who had the chance and took it.” – Roger Babson

Announcements:

• We will have a modified class schedule this week. For more details, click 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!

Congratulations, Beast and Erica! Way to run the Diva Dash this past weekend!