Announcements

Mobility of the Day

Level Two
Skill
Snatch DL x2x5 Rest 3:00

WOD
5 Rounds
200m Run
15 Box Jumps
15 Wall Balls

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

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

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!!

Great job to everyone who completed the 1st WOD of The Open!

Mobility of the Day

All Levels
1st WOD of The CF Games Open
7:00 AMRAP
Burpees

SCORES

Announcements:

• The Open is here! Come and do the 1st WOD with your CFA friends today! Learn more here.
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Good luck to Liz and Cody as they compete in today’s Black Box Weightlifting Championships in Fort Worth!
• Tomorrow’s Yoga Class (Sunday, 2/26) will meet at 12:30pm instead of 11:00am (this week only). Sign up here.

Mobility of the Day

All Levels
Skill
Over Head Squat x10x3 RPE 7
*post weights to comments

WOD
2 Rounds
10 Unbroken TnG Cleans (135lb, 115 lb)
10 CTB Pull ups
800m Run
*Time, Rx recorded

Announcements:

• The Open is here! Workouts start at CFA start tomorrow! Learn more here.
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Good luck to Liz and Cody as they compete in tomorrow’s Black Box Weightlifting Championships in Fort Worth!
• This Sunday’s Yoga Class (2/26) will meet at 12:30pm instead of 11:00am this week only. Sign up here. 

Time to get up tomorrow CFA #paintitpink!

Mobility of the Day

Level Two
Strength/Make Up Day
A. Cleans x1x5 85-90% or 9-10 RPE Rest 2:00
B. CDL x3x5 @ 66% of DL Rest 3:00
C1. Front Squat x4-5×3 80-85% Rest :60
C2. DB Snatch x5/armx3 Rest :60

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

Enjoy the little things, for one day you may look back and realize they were the big things.” – Robert Brault

Nutrition and Fitness for the Busy Professional
*Post thoughts to comments

Announcements:

• The Open is here! Workouts start at CFA start Saturday! Can’t make it in on Saturday for the workout? Choose it as your make up class today! Learn more here.
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Good luck to Dan (Danimal), Jessica (“G”) and Sameer (“Rocky”) as they run from the masses today in the Zombi Race!
  

Congratulations to Janice Trinidad on her performance at this past weekend’s Paramount 5K! Way to go, lady!

Mobility of the Day

Level Two
A1. Unbroken Wall Balls x10x5 Rest :30
A2. Tic Tacs x10/side x5 Rest :30
A3. Jump Rope x20 x5 Rest :30

Rest 5:00

B1. Push-ups xAMRAP (-4) x5 Unbroken Rest :30
B2. Unbroken Sit-ups x15 x5 Rest :30
B3. Row x1:00×5 @ 60% effort Rest 3:00
*Post notes to comments

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off)
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the second rounds starts, athletes should start where they finished in round one

Procrastination is opportunity’s assassin. – Victor Kiam

Does Caffeine Dehydrate You?
*Post thoughts to comments

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA (registration has been extended through Sunday, 2/26). Workouts start this week!
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Good luck to Jessica (“G”) and Sameer (“Rocky”) as they run from the masses during tomorrow’s Zombi Race!

Level 1 – AM
Jordan	30
Mischka	20
Eileen	25
Sandy	20
Raj	20
Doug	25
Jurkash	25
Adam	30
Paul	25
Level 2 – AM
Celi
JV
Snooki
Mikey
Professor
Brandon
Marissa
Elizabeth
Beast
Rocky
Rob
Tow Matt
Reis
Ballet
Schittone
Erica
Charlie G
Dusty
Lee
Level 2 – 12P
Mer
Thurst
Ty
Heather
Ryan
Jess
Level 2 – PM
Sherman
Cat
Blake
Josie
Lance
Jason
Monk
Bryan
Kiehl
G
Kaz
LG
Ben
Jackson
Martin
David
Ruffino
ABC
AG
Jenna
Ross
KT
Young
Gold
Veronica
Greg
Lane
Jewels
Zoom
Mad Dog
Teeny
Nicole
Level 1 – PM
Laila	7
Ed	4
Odindu	5
Jason	6
DC	2
Linda	4
Beth	4
Cooey	4
Alan	5
Flury	5
Adrian	5

Mobility of the Day

Level Two
Skill
A1. Muscle-up Wave 8-4-2-8-4-2 Rest :60
A2. TnG Power Cleans Wave 8-4-2-8-4-2  Rest :60
*Post Notes to comments.

WOD
5:00 AMRAP
5 Deadlifts (Heavy)
10 Box Jumps (24”,20”)
*Post reps and DL weight

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (3:00 on/ 1:00 off)
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the second rounds starts, athletes should start where they finished in round one

It is easier to fight for one’s principles than to live up to them. -Alfred Adler

Bright Veggies
*Post thoughts to comments

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start this week!
•  CFA will have a Happy Hour on 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
Push Press 5 @ 75% – 5 @ 80% – AMRAP @ 85%
Rest 3:00 b/t sets
*Weight and reps recorded

WOD
3 Rounds
400 M Run
7:00 Active Rest (Practice Jump Rope Skills)
*Record best Run time

Cash out:
Accumulate :90 seconds in an L-Sit Hold in as few as set as possible

Level One (Day 4)
Skill
Rowing

Team WOD3 Rounds
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2 person teams Partner B can’t move on until partner A has finished exercise

“The shortest answer is doing.” – Lord Herbert

The Essential Anabolics
*Post thoughts to comments

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Congratulations to all of our competitors who ran in this weekend’s Austin Marathon & Half Marathon! Way to go!

Congratulations and best wishes to the newly-wed Mr. and Mrs. Danny Gomez! 

All Levels
Team Murph
1600m Run
100 Pull ups
200 Push ups
300 Squats
1600m Run

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Best of luck to all of our competitors in this weekend’s Austin Marathon & Half Marathon! 

All Levels
9am/Anthony	47:38
Dan/Cat	34:38
Ronnie/Vanessa	22:50
Snooki/Janice	35:23
AG/Can2	37:33
Mikey/Marcus	44:23
Faraon/Doug	35:24
Rob/Ivan	28:17
Danny/Lane	28:18
Erin/Carmen	42:22
Chaz/Can2	33:58
Nic/Tasha	29:25
Mischka/Ty	32:23
KT/Nicole	35:23
Chapel/Beth/Pam	37:45
The Fro’s	46:40

All Levels
Skill
Power Snatch + OVHD Squat x2+3×5

WOD 
800m
10 DB Thrusters (55 lb, 35 lb)
400m
5 Hand stand push ups
200m
10 DB Thrusters (55 lb, 35 lb)
100m
5 Hand Stand Push ups

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
• Best of luck to all of our competitors in this weekend’s Austin Marathon & Half Marathon! 

Level Two
Strength Day / Make Up Day
A. Cleans x2x6 75-85% or 8 RPE Rest 2:00
B. CDL x4x4 62-66% of DL Rest 2:00
C1.Front Box Squat x5x3 Rest :90
C2. DB Jerk Unders x5x3 Rest :90

Level One (Day 3)
Skill
Back Squat

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

Use what talents you possess; the woods would be very silent if no birds sang except those that sang best.” – Henry van Dyke

8 Reasons Why You Act Against Your Own Better Judgment
*Post thoughts to comments

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
•  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!