Announcements

All Levels
“Wedding Day Relay”

Event 1: Team Grace
60 Ground to Overhead
M: 135 lb W: 95 lb
*Total Time Recorded
*Two Person teams

then….
Event 2:
4×300 M MedBall Relay
*Each Teammate runs 2 300s w/ Medballs alternating
*14 lb, 20 lb

*Final Score = Lowest combined Time

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.
• Congratulations to Coach Wes and his bride-to-be, Jamie, on their wedding tonight! We’re so happy for the two of you!

Leah, LaRosa, Josie, and Chapel know that push-ups are always in style!

All Levels
15 Minutes on the Minute
2 Strict Pull-ups
3 Overhead Squats
*Post notes to comment

15 Minutes on the Minute
3 Burpees
3 Box Jumps
*Post notes to comments

1 Mile Time Trial
*Times recorded

Cash out:
10 Minutes of Foam Roll (Full Body)

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level Two
A. Press 5-3-AMRAP Rest 3:00
B. Sumo DL x2x6 @ 75-85% Rest 3:00
C. Squat x10x3 (10 RM, 95%, 90%) Rest 3:00

Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg

Level One (Day 8 )
Skill
Kipping Pull-up
Burpee
Thruster

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

Tips for Success

“Men, like nails, lose their usefulness when they lose direction and begin to bend.” – Walter Savage Landor

Level Two

3 Rounds for Quality
10 Kip Pull-ups (Ring Rows)
10 Dips (Push-ups)
10 OVHD Squats (Wall Squats)
10 Sit-ups
10 Supermans

then….

2 Rounds
500 M Row (Time Trial)
rest 10 Minute
*Time Recorded

Cash Out

:90 Hamstring Stretch on each Leg
2:00 Minute Hip Hinge Hold

Level One (Day 7)

Skill

Hip Clean
Press
Push Press

WOD

1 Mile Run Time Trial (15:00 Cap)

Nutrition and Depression

“In nature there are neither rewards or punishments — there are consequences.” – Robert G. Ingersoll

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level 1 – AM
Linda	11:07
Eileen	12:22
Level 2-AM
Bubbles	2:07
Albert	1:40
Mike	1:39
Celi	2:32
Elizabeth	1:59
Can2	1:37
Tow Matt	1:44
Ballet	1:43
Paul	2:07
Valyn	2:19
Hector	1:50
Adam	1:48
Jeff	1:49
Christina	2:06
NOON
Blake	1:49
Parnell	1:41
Heather	2:09
Thurst	1:59
Laila	2:11
Stephen	1:39

Level Two

3 Rounds
5/ leg Front Rack Reverse Lunges
Rest 2:00
*Post notes to comments

then…

5 Rounds
15 Wall Balls (20 lb, 14 lb)
15 Russian Swings (24K, 16K)
200 M run
*Time recorded

Cash Out:
2 Rounds
5 Partner GH Raises
:60 Shin On Wall Stretch
*No Rest

Level One (Day 7)

Skill

Hip Clean
Press
Push Press

WOD

1 Mile Run Time Trial (15:00 Cap)

People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit.  Most men succeed because they are determined to. – George Allen

Exercise Myths Debunked
*Post thoughts to comments 

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

AM Results
Steven	13:06 Rx+32K
Janice	13:17 (10 lb)
Jables	13:30 Rx
Sparker	13:37 (12K)
JV	13:55 (10 lb)
Bubbles	14:41(10 lb, 12K)
Beast	14:55 Rx
Doug	15:27 Rx
Shug	15:37 (10 lb)
Brandon	15:54 Rx
JBlack	15:59 Rx
9 AM	16:28 Rx
Michael	11:13 Rx
Chris	11:56 (14 lb)
Becky	12:52 (10 lb, 12K)
Can2	13:11 Rx + 32K
Valyn	13:12 (10 lb, 12K)
Tow Matt	13:20 Rx
Fro	13:40 Rx +32K
Schittone	13:41 (14 lb, 16K)
Kirk	13:54 Rx+32K
Mrs. Fro	14:15 (10lb, 12K)
Jackie	13:00 Rx
Christina	13:09 Rx
Colleen	11:47 Rx
Ray	12:26 Rx
Level 1- AM & Noon
Jen	8:19
Guthrie	6:52
Sandy	14:33
Cam	8:14
Brock	6:58
Parnell	7:57
Tanya	9:22
JW	9:32 (Row)
Stefan	8:58
Taylor	9:11
Eric	9:34
Melissa	8:35
Ladies 9 AM
LV	14:45 (10 lb)
Megan	13:48 (10 lb, 12K)
Chapel	18:06 Rx
Mer	10:00 (MOD)
Jenny	14:27 (10 lb)
Dusty	14:52 (6 lb, 12K)
Elizabeth	14:02 (10 lb, 12K)
Emily	18:10 (6 lb, 12K)
Josie	14:49 (MOD)
PM Results
Marissa	11:25 Rx
Clapper	14:59 (14lb, 20k)
Ed	16:19 (12k)
Cat	14:08 Rx
Desiree	14:56 Rx
Ronnie	17:55 (6lb, 12k)
Crash	15:05 Rx
Danimal	13:46 Rx
Leah	14:31 (10lb, 12k)
Danny	12:27 Rx
Nic	10:56 Rx
Shemo	13:12 Rx
Ryan	12:16 Rx
Mad Dog	13:30 (6lb)
LaRosa	13:21 (10lb, 12k)
Kaz	13:47 Rx
Randy	13:42 (14lb, 20k)
ABC	14:51 (14lb, 16k)
Nicole	11:39 (10lb, 12k)
Greg	11:17 Rx
Andy	12:35 Rx
Sanchez	12:25 Rx
Wood	14:50 Rx +70lb
Angela	12:13 (10lb, 12k)
Corey	14:28 Rx
Chrissy	14:13 (10lb, 16k)

Level Two

Clean and Jerk x2x5 @ 80-90%, RPE 9 Rest 4:00
*3-5 Reps of Unbroken Kip CTB Pull-ups during rest
*Weight Recorded

then….

10 Minute AMRAP
5 Dips
5 Push-ups
5 Burpees
100 M Run

Cash Out:
2 Rounds
Standing Hip Hinged 2 Minute Drill

Level One (Day 6)
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

FINAL CROSSFIT OPEN SCORES FOR CFA

“Discipline is remembering what you want.” – David Campbell

Strategies for Correcting Bad Posture (Part 4)
*Post thoughts to comments

Announcements:

•  A new morning and evening bootcamp is starting at 1379 Running @ Arbor Trails on April 2nd! Learn more here.

Level 1-AM
Sandy	S
Guthrie	S
Todd	S
George	S
Vanessa	S
Eileen	S
Taylor	S
Damon	S
Level 2-AM
J.V.	60lb, 4 3/4
Charlie	S
Janice	70lb, 5
Mego	55lb, 4
Brandon	155lb, 4
Celi	45lb, 4 3/4
Sparker	80lb, 5
Haley	35lb, 5 3/4
Cindy	65lb, 3 3/4
Reis	MOD
Sarah	55lb, 4 1/2
Colleen	95lb, 7
Kirk	155lb, 5
Schittone	145lb, 5
Michael	145lb, 5
Hector	65lb, 4 1/4
Walker	93lb, 6 1/4
Ty	95lb, 5 1/2
Christina	65lb, 5 3/4
Ray	145lb, 7
Level 2-Noon
Lane	135lb, 6
Parnell	230lb, 4
Blake	230lb, 6
Cat	95lb, 5
Lance	185lb, 4
Heather	60lb, 6
Mer	45lb, 6
Jeff	145lb, 6
Wood	170lb, 5
Level 2-PM
Kaz	135lb, 4 3/4
Nic	185lb, 7 1/4
Tasha	85lb, 6 1/4
Josie	55lb, 4 3/4
Jenna	65lb, 6 1/2
Leah	70lb, 5 1/4
Matthew	145lb, 4 3/4
Sanchez	155lb, 5
Greg	155lb, 6 3/4
Rocky	155lb, 4 3/4
Lucas	165lb, 5 3/4
Raquel	50lb, 5
Nicole	70lb, 7 1/2
Adrian	95lb, 5
Shug	75lb, 4 3/4
Cooey	115lb, 4
Corey	135lb, 6 1/4
Helen	45lb, 5 1/2
Elena	50lb, 7 1/4
Randy	95lb, 4
Desiree	95lb, 5
Angela	65lb, 6
Anita	90lb, 6 3/4
Bryan	125lb, 6
G	80lb, 6
Anthony Mc	125lb, 5
Beast	115lb, 5
Brittani	65lb, 6
Dan	140lb, 6
Andy	135, 5
Level 1-PM
Storyme	S
Brandon	S
Tanya	S
Eric	S
E.J.	S
Odindu	S
Liz	S
Linda	S
Mr. T	S
Tony	S
Rachel	S
Alyson	S
Denise	S
Fran	S
Pam	S
Johanna	S

All Levels
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
*This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Announcements:

• It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
• Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.

All Levels
15 Minutes on the Minute
3 Russian Swings
3-5 Push-ups

15 Minutes On the Minute
3 OVHD Squats
3 Ring Rows

3 Rounds
400 M Run
1:00 Alternating Front Plank Holds (Elbows, Hands, Hover)

Cash out:
10 Minutes of Foam Roll (Full Body)

Announcements:

• It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
• Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.

AM – All Levels
Doug
Ivan
JV
Albert
JBlack
Celi
Jo
Michele
Eileen
Teeny
Mrs. Fro
Fro
9AM
Rob
TowMatt
Kirk
Chris
Collins
Jurkash
Schittone
Guthrie
Ray
Walker
Kiehl
Wade
Jenny
EJ
Mer
Danny
Chad
LV
Ben
Lance	Open	79
Reis	Open	77
12P – All Levels
Parnell
Jess
Mikey
Angela
Desiree
Laila

Level Two
A. Press 3-3-3+ @ 85-90% RPE 8,9 Rest 3:00
B. Sumo DL x2x6 @ 75-85%
C1. Squat x10x3 (10 RM, 95%, 90%)
C2. Strict Chin-ups x3-5×3 @ 50X2

Cash out:
2 Rounds
10 Y’s
10 Single Leg Glute Bridges/leg
10 Clams/leg

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

WOD
4 Rounds: 3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When the 2nd round starts, athletes should start where they finished in the 1st round

“It takes time to succeed because success is merely the natural reward for taking time to do anything well.” – Joseph Ross

Strategies for Correcting Bad Posture (Part 3)
*Post thoughts to comments

Announcements:

• It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
• Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.

AM – Level 1
Lexi	8
Jennifer	6
Natalie	7
Zach	5
Guthrie	7
Sandy	4
AM – Level 2
LaRosa	S
Steven	S
Michael	S
Albert	S
Bubbles	S
Beast	S
Sparker	S
Janice	S
Doug	S
MegO	S
Becky	S
Caitlyn	S
9AM	S
Can2	S
Cindy	S
Sarah	S
Erica	S
Valyn	S
MGJ	S
Jenny	S
Charlie	Open	48
Kirk	Open	70
Schittone	Open	54
Ray	Open	85
12P – Level 1
Angela	6
Brock	7
Melissa	5
Parnell	4
Eric R	5
Tanya	5
Barb	6
Wade	6
Todd	7
PM – Level 2
Mad Dog	S
Lance	S
G	S
Danny	S
Ryan	S
Clapper	S
Kiehl	S
Jables	S
Mikey	S
Bryan	S
Two Toned	S
Colleen	S
Crash	S
Ronnie	S
Brittani	S
Lane	S
Leah	S
ABC	S
Sherman	S
Dain	S
LG	S
Gabriel	S
Gary	S
Shug	S
Desiree	S
KT	S
Danimal	S
Veronica	S
Place	S
Adrian	S
Helen	S
Greg	S
Wood	S
Chrissy	S
Elena	S
Jenna	S
David	Open	67
Chaz	Open	68
PM – Level 1
Denise	6
Jeff	7
Mischka	6
Mr. T	5
Tony	3

Level Two
A1. Kip CTB Pull-ups x6-8×3 Rest :45
A2. Ring Push-ups x8-10×3 Rest :45
A3. Lateral Step-ups x5/leg x3 Rest :45

then…
800 M Run
10 Rounds
3 DB Deadlifts/3 DB Hang Clean to Thruster
(Goal Total DB weight 45% of Bodyweight)
800 M Run
*DB Weight and Time recorded
*Rx= DB @ 45% of BDWT
*30-Minute cap

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise

“Your spirit is the true shield.” -Morihei Ueshiba

Strategies for Correcting Bad Posture
*Post thoughts to comments

Announcements:

• It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
• Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.