Announcements

All Levels
Make Up Day
or
5K Day

Announcements:

• The Open is here! Participants can complete this week’s WOD (12.3) on Friday during All Level and Open Gym times or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Good luck to all of our Circle of Awesomeness Challengers – you’re in the home-stretch! Finish strong!
• Are you ready for Circle of Awesomeness Fiesta’s Pizza Cook-Off? Please let us know if you are planning on participating!

Level Two
1 RM Clean to Thruster in 15 Minutes

5 RM Front Squat (Three attempts)

Annie (15 Minute Cap)

Level One (Day 12)
WOD
A. Deadlift x3x5 Rest 1:00
B. Front Rack Reverse Lunges x6-8/Legx3 Rest 1:00

“Our most basic instinct is not for survival but for family. Most of us would give our own life for the survival of a family member, yet we lead our daily life too often as if we take our family for granted.” – Paul Pearshall

Do Perfect Foods Exist?
*Post thoughts to comments

Announcements:

• The Open is here! Participants can complete this week’s WOD (12.3) on Friday during All Level and Open Gym times or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Good luck to all of our Circle of Awesomeness Challengers – you’re in the home-stretch! Finish strong!
• Are you ready for Circle of Awesomeness Fiesta’s Pizza Cook-Off? Please let us know if you are planning on participating!

Level Two
Make Up Day

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

WOD
7 Minute AMRAP
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles
*Total completed rounds + additional reps recorded

Not everything that can be counted counts, and not everything that counts can be counted. – Albert Einstein

Do Not Brag About Your Leg Press
*Post thoughts to comments

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Good luck to all of our Circle of Awesomeness Challengers – you’re in the home-stretch! Finish strong!
• Are you ready for Circle of Awesomeness Fiesta’s Pizza Cook-Off? Please let us know if you are planning on participating!

AM – Level 1
Cam	4
Hector	5
Jurkash	4
Sandy	4
	Mon	Tues	2 mile	1RM C2TH	5RM FS	Annie	1RM PS	Karen
AM – Level 2
Celi		Yes
Steven		Yes
Big Shug			(7 L)
Beast			(9 L)
Janice			(9 L)
Snookie				90lb	110lb	8:46 S
Charlie K.				155lb	195lb	9:20 S
Mego				81lb	80lb	9:54 S
J.V.				85lb	105lb	11:03 S
Albert							175lb	(132) Rx
J. Black							105lb	8:15 S2
Bubbles							55lb	9:16 S1
Elizabeth							75lb	6:36 S1
Edward			19:03
F-aaron			17:25
Gwar			15:23
Kavi			14:45
JJ			19:50
Kirk				185lb	190lb	6:26Rx
Eric				185lb	165lb	6:33Rx
Nick					165lb	11:02Rx
Blaz				255lb	295lb	8:13Rx
Erica				100lb	115lb	8:45Rx
Can2				210lb	225lb	11:23 S
Ivan							165lb	9:19 Rx
Dusty							50lb	7:13 S2
Boling							135lb	145 S1
Jesse							110lb	9:59 S1
12PM – Level 2
Mikey							165lb	8:20 Rx
Ty							85lb	8:25 S1
Jeff							125lb	10:00 Rx
Lance				185lb	185lb	10:49 S
Jables				110lb	100lb	10:18 Rx
Erin	Mod
Mer	FGB: 235 S1
Kiehl		Yes
Stephen		Yes
PM – Level 2
Ronnie	40lb 11:09 S2
Trixsi	FGB: 326 S2
Lane	FGB: 247 Rx
David	FGB: 263 Rx
Veronica	MOD
Greg	(Friday)
Clapper		Yes
Jess		Yes
Jackson		Yes
Ruffino		Yes
Cooey		Yes
KT		Yes
Andy		Yes
Colleen			16:06
AG			14:49
Anthony			15:57
Caitlin						8:30 S	70lb
Nic				195lb	225lb	6:42 S
Blake				215lb	260lb	7:54 Rx
Darlene				115lb	128lb	11:49 Rx
LG				100lb	103lb
Teeny				85lb	100lb	11:10 S
Jenna				80lb	75lb	10:35 S
Randy							135lb	(105) S1
Nicole							65lb	7:50 S1
PM – Level 1
Jennifer	4
EJ	4
Peter	4
Kristen	4
Alan	4
Matthew	4
Edward	4
Adrian	4
George	4
Linda	3
Angela	5
Rachel	3
Pam	3
Alyson	2
Stephanie	3
Raquel	3

Level Two
A1. Unbroken Box Jumps x10x5 Rest :30
A2. Tic Tacs x10/side x5 Rest :30
A3. Row x200m x 5 Rest :30
B1. Horizontal Ring Rows x10x5 Rest :30
B2. Flutter Kicks x10x5 Rest :30
B3. Step-ups x10/leg x5  Rest :30
*Post notes to comments

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

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

WOD
7 Minute AMRAP
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles
*Total completed rounds + additional reps recorded

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

Might As Well Face It, You’re Addicted to… Food?
*Post thoughts to comments

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Good luck to all of our Circle of Awesomeness Challengers – you’re in the home-stretch! Finish strong!
• Are you ready for Circle of Awesomeness Fiesta’s Pizza Cook-Off? Please let us know if you are planning on participating!
• Congratulations to Elena Capsuto on her 1st place finish in her age group at the Get Your Rear in Gear 5K this weekend!

Level Two
Skill
1 RM Power Snatch

WOD
Karen
150 Wall Balls for Time

Cash Out
2:00 Minute Hip Hinge Hold

Level One (Day 10)
Skill
Jerk

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

All change is not growth, as all movement is not forward. -Ellen Glasgow

Squatting Lower
*Post thoughts to comments

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week for Wes to validate!
• Good luck to all of our Circle of Awesomeness Challengers – you’re in the home-stretch! Finish strong!
• Congratulations to Elena Capsuto on her 1st place finish in her age group at the Get Your Rear in Gear 5K this weekend!

Level 1 – AM
Eileen	1:55
Vanessa	2:34
Sandy	2:45
Cameron	2:15
Doug	1:57
Matthew	1:50
Jurkash	1:54
Hector	1:49
Level 2 – AM
Charlie	135lb	9:33	Rx
Valyn	62lb	6:54	S1
Marissa	120lb	5:38	Rx
Steven	115lb	(140)	Rx
Snooki	70lb	4:36	S2
Janice	70lb	8:54	S1
Jackie	55lb	6:50	S2
JV	60lb	8:30	S1
MegO	60lb	(118)	S1
Celi	35lb	7:35	S2
Brandon	125lb	(118)	Rx
Beast	105lb	6:35	S1
Kirk	145lb	7:35	Rx
Can2	155lb	7:59	Rx
TowMatt	125lb	8:17	S1
Charlie	125lb	7:37	S1
9AM	145lb	9:10	Rx
Erica	80lb	5:16	S1
Eric	165lb	8:09	Rx
Becky	60lb	6:59	S1
Ballet	125lb	8:04	Rx
Cindy	70lb	7:28	S2
Sarah	50lb	6:19	S2
Michael	135lb	7:15	Rx
Ray	140lb	6:42	S1
Walker	98lb	7:15	S1
Trixsi	75lb	7:38	S1
Rob	135lb	8:09	Rx
Tristy	100lb	6:44	Rx
Level 2 – 12P
Erin	45lb	9:20	Rx
Christina	50lb	8:26	S1
Elena	35lb	7:00	S2
Jess	95lb	9:03	S2
Mer	55lb	6:22	S2
Stephen	130lb	7:40	S1
Level 2 – PM
Aaron	135lb	DNF
Cat	90lb	6:10	S1
G	75lb	7:53	S1
Jables	90lb	8:42	Rx
Tasha	70lb	5:29	S1
Blake	155lb	10:00	Rx
Boone	200lb	7:42	Rx
Shug	65lb	(109)	Rx
Nic	185lb	9:43	Rx
Leah	75lb	7:16	S2
Kristin	90lb	7:38	Rx
Chrissy	85lb	7:22	S1
Danimal	117lb	9:18	S1
MadDog	55lb	6:44	S2
Irl	60lb	6:57	S2
Gary	115lb	6:48	S2
Kaz	115lb	(145)	Rx
Chaz	145lb	8:22	Rx
Andy	125lb	9:28	S1
Marco	165lb	9:47	Rx
Dave	125lb	(135)	Rx
Ryan	135lb	(128)	Rx
Lane	135lb	10:00	Rx
Gabriel	135lb	7:34	S2
Dane	115lb	7:02	S2
Sanchez	145lb	9:45	Rx
Jackson	135lb	8:04	Rx
KT	75lb	9:44	S1
JJ	115lb	9:42	S2
LaRosa	65lb	8:18	S1
Sleeves	165lb	7:26	Rx
Alex	155lb	8:45	Rx
Darlene	90lb	6:30	Rx
Veronica	65lb	8:22	S1
Jenna	55lb	7:08	S1
Josie	55lb	(146)	S2
ABC	85lb	(124)	Rx
Level 1 – PM
Liz G	2:44
Denise	2:14
George	1:59
Alan	1:56
Beth	2:47
Rachel	2:53
Angela	2:16
Adrian	1:44
Larry	1:50
Sam	1:50
Kolb	1:55
Odindu	1:56

All Levels
Open Wod 2
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Challengers Only:
2-Mile Time Trial

SCORES THROUGH 12.2

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week so Wes can validate it!
• Good luck to all of our Circle of Awesomeness Challengers – you’re in the home-stretch! Finish strong!

All Levels
Skill
On-the-minute for 10 Minutes
1-3 Push-ups
3-5 Squats

WOD
7 Rounds
5 Pull-ups
5 DB Push Press (35 lbs, 20 lbs)
5 Ring Rows
100 M Run

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here. Don’t forget to enter your score into the website each week!
• Good luck to all of our Circle of Awesomeness Challengers – you’re in the home-stretch! Finish strong!

Level Two

Make-up Day 

Strength WOD
A. Cleans x1x5 90-95%+ or 10 RPE  rest 2:00
B. CDL x2-3×5 @ 66% of DL Rest 3:00
C. Front Squat x5x3 85%+Rest 3:00

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

We promise according to our hopes, and perform according to our fears. – Francois duc de la Rochefoucauld

Coordination under fatigue
*Post thoughts to comments

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here.
•  CFA will have a Happy Hour TODAY (Thursday, March 1st) at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!

Level 1 – AM
Guthrie	S
Mischka	S
Zach	S
Marcelino	S
John	S
Edward	S
Level 2 – AM
Janice	Open	31
JV	Open	30
MegO	Open	30
Schittone	Open	30
Erica	Open	39
Ray	Open	30
Charlie	2-Mile	14:03
Kirk	2-Mile	14:58
9AM	2-Mile	16:27
Can2	2-Mile	16:06
Jess	2-Mile	17:14
Mikey	195lb	215lb	7:55
Boling	155lb	185lb	9:35
Danimal	155lb	175lb	9:45
Tow Matt	Wed	7:49
Beast	S
Becky	S
Celi	S
Professor	S
Faraon	S
Michael	S
Cindy	S
Haley	S
Dusty	S
Irl	S
Ivan	S
Albert	S
Christina	S
Ladies’ – AM
Emily	2-Mile	7 Laps
Josie	2-Mile	7 Laps
LaRosa	2-Mile	17:59
Chapel	S
LV	S
Erin	S
Level 1 – 12P
Megan	S
Brittani	S
Angela	S
Stefan	S
Desiree	S
Brock	S
Danny	S
Lane	2-Mile	13:14
Nic	2-Mile	12:52
Level 2 – PM
Randy	Wed	11:28 Rx
Gabriel	Wed	10:55 Rx
Jackson	Wed	9:29 Rx
Elena	Wed
Kristin	2-Mile	17:05
Wes	Open	80
Rob	Open	35
KT	Open	33
Jenna	Open	30
David	Open	31
Shug	Open	31
Kaz	Open	30
Jables	Open	55
Marissa	Open	62
Crash	Open	31
Sherman	S
Kiehl	S
Colleen	S
Amy	S
ABC	S
LG	S
Helen	S
Veronica	S
Ryan	S
Ross	S
Greg	S
AG	S
Cooey	S
Gwar	S
JJ	S
Level 1 – PM
Hector	S
Cat	S
Ronnie	S
Flury	S
Wade	S
Raquel	S
Liz G	S
Denise	S
George	S
Vanessa	S

Mobility of the Day

Level Two
WOD
3 Rounds
250 M Row
20 Abmat Sit-ups
15 Push Presses (75 lb, 55 lbs)
10 Sumo DLHP (75 lb, 55 lb)
(*15 Minute Cap)

Level One (Day 8 )
Skill
Kipping Pull Ups
Burpees
Thrusters

WOD
5 Minute AMRAP
7 Jumping Pull-ups
7 DB Thrusters
*Every minute, on the minute, perform 2 burpees
*Total completed rounds recorded

Wisdom is knowing what to do next; virtue is doing it. – David Star Jordan

20 Things you didn’t know about alcohol
*Post thoughts to comments

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here.
•  CFA will have a Happy Hour TOMORROW (Thursday, March 1st) at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!

Mobility of the Day

Level Two
Skill
Hip Power Snatches
*Build to a heavy, but not max, double in 20:00
*weight recorded

WOD
7 Rounds
5 Hip Power Snatch (70-75% of Skill session final weight)
100m run
*Weights and time recorded

Level One (Day 8 )
Skill
Kipping Pull Ups
Burpees
Thrusters

WOD
5 Minute AMRAP
7 Jumping Pull-ups
7 DB Thrusters
*Every minute, on the minute, perform 2 burpees
*Total completed rounds recorded

Never elated when someone’s oppressed, never dejected when another one’s blessed. – Alexander Pope

Sleep, Sleep, Sleep! How Artificial Lighting and Cortisol Impact Zzz’s
*Post thoughts to comments

Announcements:

• The Open is here! Participants can complete this week’s WOD on Thursday during regular classes, Friday at Level 2 Open Gym, or on Saturday as a group! Learn more here.
•  CFA will have a Happy Hour this Thursday (March 1st) at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Congratulations to Liz and Cody for their performances at this weekend’s Black Box Weightlifting Championship! Big weights = new PRs and big success!!