Announcements

Level Two
2 Rounds of Mobility #2:
:30 HIRT
1:00 Shin on Wall
:30/side SL Glute Holds (Hip Bridge)
1:00 Thoracic w/ Foam Roller & BB
:30/side Crime Scene
:30/side Lacrosse Ball Scaps Rack pos.

then…
5 Rounds
300m
10 SDHP
10 Butterfly MB Sit-ups
10 Burpees

Level One (Day 13)
Level 2 Field Trip Day!

“Even if you are on the right track, you’ll get run over if you just sit there.” – Will Rogers 

Is Paleo even Paleo? And does it even matter?
*Post thoughts to comments

Announcements:

• We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
• Mark your calendars and get those tube socks out! CFA will have a “Risky Run” Pub Run on April 13th (this Friday!)… More details here. 

AM – Level 1
Andrew	10:55
Jamey	9:38
Tanya	9:59
Lindsey	10:10
Sean	9:02
Loren	9:56
Lauren	9:59
Linda	10:25
AM – Level 2
Mikey	17:07
Sparker	18:51
JV	17:24
Raquel	17:07 (4RNDS)
TowMatt	17:46
Mrs. Fro	24:12
Gwar	18:08
Tim	18:15
Michele	21:03 (MOD)
Eric	17:00
Jeff	16:18
Gary	17:56
Gold	17:49 (Team)
12P – Level 2
Blake	18:20
Kiehl	16:22
Mer	20:28
Lance	S
Lee	18:31
Colleen	17:28
Heather	21:04
Laila	18:04
Christina	23:09
Thurst	21:07
Jess	19:43
PM – Level 2
Jay	14:45
Simone	18:45
Ronnie	16:36
Bryan	17:10
Nic	14:36
Lane	16:18
Tasha	17:13
LG	20:59
Place	19:40
Dain	16:08
Helen	18:49
Pam	21:18
Corey	15:50
Brittani	16:28
Parnell	16:53
David	17:41
Greg	13:59
AG	16:50
Cooey	25:40
Ruffino	21:38
KT	21:46
Adrian	19:10
Leah	20:20
LaRosa	19:35
Josie	22:27
Angela	14:45
Andy	16:32
PM – Level 1
Janet	8:56
Eric	10:50
Jeff	10:05
Odindu	10:46
Mr. T	12:23
Alyson	15:05
Rachel	13:24
Jo	10:48
C2	12:32
Natalia	11:57
Alan	10:19
Fran	15:37
Lauren	12:54

Level Two
A1. Press 5 x 5 70-75% RPE 8 Rest 1:00
A2. Kipping Pull-ups x 5 x 5 Rest 1:00

8-Minute AMRAP
200m Run
10m Bear Crawl to Wall
2 (1 Hand Release Push up to Vertical Wall Walks) *
10m Bear Crawl to Cone

Cash Out:
Lying BB Hip Bridges w/ Bar x 8 x 3 w/ 1:30 Rest

Level One (Day 13)
Level 2 “Field Trip”!

“Behold the turtle. He makes progress only when he sticks his neck out.” – James Conant

Fixing the “Tuck Under” When Squatting
*Post thoughts to comments

Announcements:

• We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
• Mark your calendars and get those tube socks out! CFA will have a “Risky Run” Pub Run on April 13th (this Friday!)… More details here. 

Level Two
“Max Out Monday”
A1. Hang Power Snatch x1x8 @ 85-90% (RPE 8-9) Rest 3:00 

then…
3 Rounds
400m Run
20 Front Rack Walking Lunges (95 lb, 75 lb)
500m Row

Level One (Day 12)
Skill
KB Swings
Handstand Push-Ups

WOD
A. Deadlifts 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00

“Life is 10% of what happens to me and 90% of how I react to it.” – Charles Swindoll

Is Coconut Water Nature’s Sports Drink?
*Post thoughts to comments

Announcements:

• We’ve started a new morning and evening bootcamp at 1379 Running @ Arbor Trails! Learn more here.
• Mark your calendars and get those tube socks out! CFA will have a “Risky Run” Pub Run on April 13th (this Friday!)… More details here. 

All Levels
Colleen
Mile Run
1 Pull-up
20 Box Jumps (24″, 20″)
40 Wall Balls (20lb, 14lb)
1200m Run
2 Pull-ups
15 Box Jumps (24″, 20″)
30 Wall Balls (20lb, 14lb)
800m Run
3 Pull-ups
10 Box Jumps (24″, 20″)
20 Wall Balls (20lb, 14lb)
400m Run
4 Pull-ups
5 Box Jumps (24″, 20″)
10 Wall Balls (20lb, 14lb)
5 Pull-ups
*Team WOD Optional

Announcements:

• A new morning and evening bootcamp has started at 1379 Running @ Arbor Trails! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

AM – All Levels
Darlene	33:25	Rx
Vanessa + Lauren	35:24	(MOD)
Jackie	38:39	(10lb, Band)
Andrew	41:26	(Jump)
Martin	S
AG	37:07	Rx + 20lb
Colleen	33:08	(10lb, Band)
Jeff	38:05	Rx
Mischka	40:34	(Band)
Lane	28:19	Rx
Lance	31:21	Rx
Sparker	35:42	(Band)
TowMatt	39:31	Rx
Jables + Crash	38:18	(Rx/10lb)
Fernando	45:50	(Jump)
LG + Jill	39:57	(Band/10lb)

All Levels
A. Back Squat x5x5 @ 70% Rest 2:00
B. Hill Sprint x1x5 @ 80% Rest 2:00

then…
4 Rounds
200m
10 TnG Deadlifts
10 Kipping Pull-ups (Unbroken)

Cash out
BB Hip Thrusts x 8 x 3 Rest 1:00
Hanging L Raises x 10 x 3 Rest 1:00

“Knowing is not enough; we must apply. Willing is not enough; we must do.” – Johann Wolfgang von Goethe

The Other 23 Hours
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

All Levels – AM
Jo	9:41
Janice	8:50
Erica	8:28
Valyn	9:13
Dusty	9:14
Natalie	8:31
Teeny	9:41
Can2	8:51
Rob	7:15
Tow	9:01
Chris	7:37
Wade	10:15
Schittone	8:02
Guthrie	8:39
Jenna	7:58
Walker	8:21
Ray	6:42
Linda	8:45
Helen	8:29
Alan	7:41
Tristy	8:54
C2	DNF
Jenny	8:27
Mer	9:58
Thurst	9:56
Kiehl	7:54
Tasha	8:51
Lance	S
Lane	S
Nic	S
Danny	S
12p – All Levels
JV	8:41
G	9:33
Andy	7:35
Tim	10:02
Laila	7:35
Beth	DNF
Mrs. Fro	11:56
Desiree	10:12
Stefan	10:08
Nicole	7:43
Lindsey	9:35
Greg	10:14
Fro	S
Amy	S

Level Two
A. Clean to thruster x3x6 Rest 2:00
B1. Hang Snatch High Pulls x3x4 Rest 1:00 
B2. Box Dips 5-5-5-AMAP-2 Rest 1:00 
C1. Box Jumps x4x4 Rest 1:00 
*Highest Box attainable with good quality

Cash Out:
Right/Left Side Planks x 45 sec x 3 Rest 1:00 
Lateral Wall Walks x 10ft/ea way x 3 Rest 1:00

Level One (Day 11)
Skill
Knees to Elbows/Toes to Bar
Handstands
Box jumps

WOD
10-Minute AMRAP
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps
*Total completed rounds + additional reps recorded

“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein

You Need More Sleep
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

AM – Level 1
Loren	7
Andrew	7
Zach	8
Natalie	8
Am – Level 2
Charlie	S
9AM	S
Bubbles	S
Janice	S
MegO	S
Sparker	S
JV	S
Raquel	S
Cindy	S
Haley	S
Sarah	S
Ballet	S
Michael	S
Valyn	S
Erica	S
Irl	S
Sandy	S
Tim	S
Schittone	S
Can2	S
Dusty	S
Paul	S
Ray	S
Hector	S
Lexi	S
Chris	S
Mikey	S
Danimal	S
AM – Ladies’
Josie	S
Jenny	S
Emily	S
12P – Level 1
Brock	9
Fernando	5
Alan	7
Monk	9
Melissa	9
Todd	7
PM – Level 2
Rob	S
Tristy	S
Danny	S
Randy	S
Brittani	S
Kristin	Mon	11:01
Gary	S
Justin	S
2toned	S
Colleen	S
Andy	Wed	18:20
Angela	S
Parnell	S
Wood	S
Vanessa	S
Leah	S
Darlene	S
Pinkie	S
Ruffino	S
LaRosa	S
Jenna	S
Elizabeth	S
Sting	S
PM – Level 1
Kristen	7
Jennifer	8
Stefan	6
Connor	8
Stephen	7
Mischka	5
Jeff	7
Denise	6
George	8
Mr. T	6
Melanie	5
Janet	6
Pam	5
Melissa	7
Eric	7
Tony	7
Brandon	8

Level Two
10 min, on the min
3-5 Wrestling Bridges
3-5 V-Ups

then…

800m Run
4 Rounds
10 Thrusters (Use a weight that allows for unbroken sets)
10 Push ups
15 MB Tic Tacs
800m Run
*Record Weight and Time

Level One (Day 10)
Skill
Jerk

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

“The only way of finding the limits of the possible is by going beyond them into the impossible.” – Arthur C. Clarke

Recovery Athlete vs Regular Joe
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details here.

The Hunters (Sarah, Cindy, and Haley) at the fire station – repping CFA!

Level Two
A1. Press x5x5 @ 70% RPE 7 Rest 1:00
A2. Kip Pull-ups x3x5 (Hold 2 sec/ Push away) Rest 1:00

4 Rounds
5 DB Power Snatch/Arm (From the Ground) (45lb/25lb)
5 Burpees Toes to Bar
30 Double Unders

Cash out
Farmer Walks x100m x 3 (Heavy) Rest 2:00

Level One (Day 10)
Skill
Jerk

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

“Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” -Mark Twain

Sleep Will Make You A Better Athlete
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts this week at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Mark your calendars: CFA will have a “Risky Run” Pub Run on April 13th… More details coming soon!

Gary skiing near Salt Lake City, Utah . Thanks for sharing the great pic, Gary!

We had our own CFA March Madness this year with all the new members coming in! In case you haven’t had the chance to meet them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…

Welcome, new members! We’re so happy to have you here!

*If you are a new member and haven’t had your picture taken, please talk to Caitlyn! 

Level Two (Max Out Monday!)
In 15 mins, find 3RM Hip Power Snatch
*Weight Recorded, No More than 2 misses allowed, ideally no misses

then…
3 Rounds
400m Run
15 Ring Rows
15 KB Swings American
*Post notes to comments

Level One (Day 9)
Skill
Snatches

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

You can’t do anything about the length of your life, but you can do something about its width and depth. – Shira Tehrani

Cooling down: The best ending to a great workout
*Post thoughts to comments

Announcements:

• A new morning and evening bootcamp starts today at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Congratulations to Mr. and Mrs. Wes Kimball!!! We’re so happy for the two of you!

AM – Level 1
Lindsey	S
Andrew	S
Jurkash	S
Sandy	S
Linda	S
Wade	S
AM – Level 2
Charlie	115lb	10:56
MegO	60lb	13:36
Mike	125lb	9:50
Mikey	135lb	12:06
Brandon	105lb	11:07
Michael	135lb	10:05
Ballet	95lb	9:28
Becky	40lb	12:12
Reis	135lb	10:15
Colleen	60lb	10:15
Guthrie	115lb	11:07
Michele	MOD
Vicki	70lb	10:36
Ray	125lb	10:47
Walker	83lb	10:42
12P – Level 2
Can2	135lb	11:02
Jesse	105lb	11:20
Blake	150lb	10:23
Cat	73lb	11:44
Parnell	125lb	10:08
Wood	125lb	10:16
Lance	S
PM – Level 2
Chaz	S
Angela	60lb	11:52
G	65lb	10:50
Randy	125lb	10:53
Tasha	60lb	9:51
Nic	145lb	8:02
Ed	105lb	12:28
Mer	45lb	11:04
Tristy	100lb	10:39
Dan	105lb	10:05
ABC	65lb	10:19
Mad Dog	45lb	10:05
Schittone	100lb	9:26
Paul	80lb	13:22
Level 1-PM
Alan	S
Jon	S
Stormye	S
Loren	S
Jeff	S
Eric	S
Jamey	S
Tanya	S
Todd	S
Duffy	S
Mr. T	S
Janet	S
Denise	S
Johanna	S
Murray	S
Missy	S
Rachel	S
Lauren	S
Fran	S
George	S
Pam	S
Alyson	S