Announcements

Level Two
A. Snatch x3x5 @ 70% Rest 3:00

5 Rounds
5 Single Arm DB Snatches (35lb, 25lb)
10 Ab Mat Sit ups
15 DB Goblet Squats (55lb, 35lb)
200m

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

WOD
3 Rounds
2:00 on/ 1:00 off
10 Wall Balls
Front Plank
*With partners alternate one person wall balls while the other does a front plank
*Record Total Wall Balls

The South Central Regional

You can’t build a reputation on what you are going to do. – Henry Ford

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!

AM – Level 1
Caitlin, Sean, Eric	253
AM – Level 2
Mikey	11:56	Rx
Mike	13:05	Rx
Charlie	13:58	Rx
Ivan	12:08	Rx
Jackie	14:49	Rx
Janice	14:03	Rx
Guthrie	13:41	Rx
Eileen	15:38
Beast	15:08	Rx
Erica	13:22	Rx
Tow Matt	13:43	Rx
Melissa	14:28
Sarah	18:01
Cindy	18:36
Michele	18:14
Sandy	16:41
Ed	18:08
Irl	16:41
2-Toned	13:53
Linda	15:08
Ray	12:44	Rx
George	12:40
Lexi	11:00
12P – Level 2
Ryan	12:15	Rx
Leah	13:54
Tristy	12:11	Rx
Wood	11:47	Rx
Lance	S
PM – Level 2
Kristin	13:38	Rx
Danimal	14:11	Rx
Randy	16:54
Jamey	DNF
MGJ	21:47
Pinky	13:38
Crash	16:08
Pam	15:27
Helen	14:53
Ronnie	19:21
Mr. T	17:18
Parnell	14:53	Rx+
Sanchez	15:09	Rx
Nicole	13:00
Shug	15:49
Sleeves	14:04	Rx+
Andy	14:02	Rx
Josie	17:18
Liz G	16:17
Sting	14:58
LaRosa	15:25
KT	15:12
Jenna	13:19
Cooey	DNF
Corey	13:19	Rx
Greg	12:09	Rx
ABC	17:25
Kaz	12:41	MOD
PM – Level 1
Tanya + Murray	149
Mel + EJ	141
Brandon + Loren	150
Kristin + Odindu	133
Stormye + Betsy	131
Money + Jo	144
Gadi + Tony	147
Alyson + Rachel	120
Janet + Missy	160

All Levels
1k Row
100 Squats
100 Push Press (75lb,55lb)
50 Box Jumps (24”,20”)
50 Pull Ups
800m Run
* Partner WOD

Announcements:

• We will have a modified class schedule next week. For more details, click here.
• The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details 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!
• All items in the Lost & Found will be donated on Monday 4/23. Come check them out before they’re gone!

All Levels
A1. MB OH Back throws x 3 x 5 Rest :30
A2. Back Squat x 5 x 5 @ 75% RPE 8 Rest :30

8 min AMRAP
5 Deadlift (185/125)
100m Lateral shuffles
10 Toes to Bar

Cash Out
Heavy BB Hip Bridges x 5 x 3

Announcements:

• We will have a modified class schedule next week. For more details, click here.
• The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details 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!
• All items in the Lost & Found will be donated on Monday 4/23. Come check them out before they’re gone!

AM – All Levels
Kristin	4
Janice	4
Denise	3
Beast	4
Jo	4
Doug	4
Charlie	7
Albert	6
George	4
Chris	8
Sean	4
Dusty	5
Michele	4
Mrs Fro	4
Valyn	4
Hector	4
Guthrie	4
Schittone	4
Ray	4
Alan	4
Linda	3
Fro	S
Ballet	S
Michael	S
Laila	7
Thurst	6
Amy	5
Mer	6
12P – All Levels
Tasha	5
Nic	7
Amber	5
Blake	5
Randy	4
Todd	4
Loren	5
Odindu	6
Lance	5
Emily	4
Brittani	4
Dan	5
Fernando	5
Lauren	4
Sherman	6

Level Two
A. Power Jerk x2x8 @ 85%-90% Rest 2:00
B. Hang Power Clean x4x4 Rest 1:00
C1. Horizontal Ring Rows x10x4 Rest 1:00
C2. Mountain Climber Burpees x5x3 Rest 1:00 

Cash Out
Strict Toes to Bar x 10 x 2

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
1:00 Max Meter Row
1:00 6 Stationary Lunges (total) / 5 Push-ups
1:00 Rest
*Partner A starts on Row & Partner B waits for 1:00. When Partner A moves on to lunges, Partner B starts row
*Combined Meters and Reps recorded

Put a grain of boldness into everything you do. – Baltasar Gracian

Is your job killing you?
*Post thoughts to comments

Announcements:

• We will have a modified class schedule next week. For more details, click here.
• The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details 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!
• All items in the Lost & Found will be donated on Monday 4/23. Come check them out before they’re gone!

AM – Level 1
Team Lindsalie	1392m
Team Slaughter	2360m
AM – Level 2
Ivan	S
Beast	S
Chris	S
Guthrie	S
Albert	S
Bubbles	S
Doug	S
Charlie	S
Eileen	S
Becky	S
Schittone	S
Tow Matt	S
Erica	S
Valyn	S
Jables	S
Sandy	S
Irl	S
Paul	S
Bryan	S
9AM	S
Mikey	S
Zach	S
Thurst	S
Ray	S
Gary	S
AM – Ladies’
Mer	S
Michelle	S
LV	S
Emily	S
Jenny	S
12P – Level 1
Fernando + Brock	1550m
Kara + Tanya	1415m
Stefan + Money	1334m
Alan + Melissa	1368m
Missy + Murray	1328m
PM – Level 2
Kiehl	S
Shug	S
Sanchez	S
Can2	S
Mad Dog	S
Randy	Mon
G	Mon
Boone	Tue 6:20 Rx
Colleen	Tue
AG	S
2-Tone	S
Parnell	S
KT	S
Pinky	S
Leah	S
Jenna	S
Lane	S
Danny	S
Nic	S
Heather	S
Kiehl	S
Danimal	S
Wood	S
Chrissy	S
Elena	S
Vanessa	S
LaRosa	S
Veronica	S
Greg	S
Rocky	S
Mischka	S
Janice	S
MegO	S
PM – Level 1
Jennifer + Caitlin	1239
Eric + Duffy + Jon	2016
Team Bada$$	1416m
Team Cowboys	1539m

Level Two
“Jerry”
1 Mile Run
2k Row
1 Mile Run

Cash Out:
1 Round of Mobility
Wall Int. Rot. (HIRT) 1:00
Pigeon Ext. Rot. :30 /leg
Squat x5-10
Crime scene  :30 /side
Behind Neck Press x5

Level One (Day 3)
Skill
Frankenstein Squats
Back Squats

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

When any fit of gloominess, or perversion of mind, lays hold upon you, make it a rule not to publish it by complaints.” -Samuel Johnson

Vegetarian Chickens, BCAA’s, and Grass Fed Beef
*Post thoughts to comments

Announcements:

• We will have a modified class schedule next week. For more details, click here.
• The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details 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!
  
• All items in the Lost & Found will be donated on Monday 4/23. Come check them out before they’re gone!

Sunday Morning Yogis

Level Two
A1. Strict Chin-ups x3-3-3-3 AMRAP Rest 2:00
A2. Press x5x5 @ 75%, RPE 8 Rest 1:00

21-15-9
Wall Balls (20lb, 14lb)
Double-Unders
200m Run (Lateral Slide 100m, Skipping 100m)

Cash Out
Good Mornings x 6 x 3 Rest 1:00
3 Rounds: Front, Right, Left Plank Holds x :30 seconds (Hips Never Drop)

Level One (Day 3)
Skill
Frankenstein Squats
Back Squats

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

Silence is the mother of truth.  -Benjamin Disraeli

Change
*Post thoughts to comments

Announcements:

• We will have a modified class schedule next week. For more details, click here.
• The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details 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!

 CrossFit Austin’s and Bayou City’s Games Teams met up for some friendly competition this weekend.

Level Two
20 min to find 1RM Power Snatch

then…
3 Rounds
5/ leg OH Snatch Grip Reverse Lunges (65lb/45lb)
10 Renegade Rows
300m Row
2:00 Rest

Level One (Day 2)
Skill
Chin Ups

WOD
300 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
200 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
100 M Run
10 Step-ups/Leg
20 Abmat Sit-ups (hands above head)
*Time Recorded

12 Things Happy People Do
*Post thoughts to comments

Happiness comes of the capacity to feel deeply, to enjoy simply, to think freely, to risk life, to be needed. – Storm Jameson

Announcements

• Mark your calendars! The ladies of CFA will have a brunch on Sunday, April 22nd… details coming soon!

All Levels
Partner WOD
50-30-20
Thruster (95lb/75lb)
400m Run
Ring Rows (Horizontal)
400m Run
*Partners will split the reps and do the run together

Announcements

• The CFA Regionals team will be having a little friendly competition today with the lovely folks from the Bayou City CrossFit Team. Come out to watch the WODs at 10:00am and 11:30am!
• Mark your calendars! The ladies of CFA will have a brunch on Sunday, April 22nd… details coming soon!

All Levels
A1. Back Squat x 5 x 5 @ 70-75% RPE 8 Rest 1:00
A2. MB Under Hand Throws (Height) x 2 x 5 Rest 2:00

3 Rounds
50m Broad Jumps
400m
15 KB Swings American

Cash Out
V-ups x 10 x 4 Rest 1:00
Partner GH Raises x 4 x 4 Rest 1:00

Announcements

• The CFA Regionals team will be having a little friendly competition tomorrow with the lovely folks from the Bayou City CrossFit Team. Come out to watch the WODs at 10:00am and 11:30am!
  
• We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
• Get those tube socks out! TONIGHT is our “Risky Run” Pub Run! We hope to see you there… More details here. 

AM – All Levels
Gabriel	11:02
Steven	10:25
Sean	10:30
Mikey	9:51
Janice	10:33
Jo	11:54
Michele	11:58
Valyn	11:33
Erica	10:32
Teeny	11:49
Schittone	9:32
Hector	10:56
Holland	9:38
Rob	10:07
Tow	10:31
Can2	WTF
Reis	10:40
Guthrie	10:46
Amy C	9:44
Kiehl	9:37
Walker	11:35
Michael	S
Lee	10:23
Alan	9:42
Ray	10:05
Mer	12:24
Michelle	11:01
Jeff	9:51
Jenny	9:50
12P- All Levels
Lane	Team	42:55
Lance	Team	42:55
Danny	Team	42:55
Cat	13:30
Jamey	11:15
Heather	12:04
Thurst	12:01
Snooki	15:00
Stefan	14:10
Fernando	13:41
Melissa	13:59
Janet	10:30
Desiree	13:28
Todd	12:35
Angela	10:18

Level Two
A. Power Clean to Push Press x 3 x 6 @70-75% Rest 2:00
B1. Snatch High Pulls x3 x 4 Rest 1:00
B2. Box Dips 5-5-5-AMAP -1 Rest 2:00
C. Wall Ball x10 x 3 Rest 1:00

Cash Out
2:00 Right and Left Side Planks (As much as you can)

Level One (Day 1)
Skill
Squats
Push-Ups

WOD
7:00 AMRAP
100 M Run
5 Push-ups
100 M Run
5 Squats
*Record total rounds + additional reps

“I have learned to use the word impossible with the greatest caution.” – Werner Braun

Strength Training Programs: What a Puppy Can Teach You About Resistance Training Progress
*Post thoughts to comments

Announcements:

• We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
• Get those tube socks out! TOMORROW is our “Risky Run” Pub Run! We hope to see you there… More details here. 

AM – Level 1
Amber	3
Loren	4
Allison	2
Lockwood	4
Eileen	2
Natalie	4
AM – Level 2
Bubbles	S
Beast	S
Becky	S
JV	S
Janice	S
Pam	S
Sparker	S
2-Toned	Wed	18:20
Snooki	S
Colleen	S
Cindy	S
Haley	S
Paul	S
Michael	S
Erica	S
Valyn	S
Sarah	S
9am	S
Bryan	S
Sandy	S
Dusty	S
Ray	S
Kirk	S
Mikey	S
Christina	S
AM – Ladies’
Jenny	S
Michelle	S
Chapel	S
Mer	S
Emily	S
12P – Level 1
Jeff	2
Kara	3
Murray	3
Tanya	3
Alan	4
Eric	3
Brock	6
Melissa	4
PM – Level 2
Kristin	S
Tristy	S
Jables	S
Marissa	S
Crash	S
Winner	S
AD	S
Ed	S
Kiehl	S
Gabriel	S
Sanchez	S
Chaz	S
Lane	S
Nic	S
Randy	S
Danny	S
Leah	S
Danimal	S
Jenna	S
Ruffino	S
Desiree	S
Angela	S
Pinky	S
David	S
Pam	S
KT	S
Greg	S
Veronica	S
MegO	S
LaRos	S
Nicole	S
Elena	S
Vanessa	S
Parnell	S
Sting	S
Cooey	S
PM – Level 1
Jamey	6	35lb
Stephen	5	35lb
Stormye	4	35lb
Jennifer	4	20lb
Matthew	4
C2	4
Missy	4
Janet	5
Egan	3
Natalia	3
Mr. T.	5
Brandon	6
Denise	5
George	6