Announcements

Level Two
WOD
40-20-10
Abmat Sit ups
DB Overhead Step-ups (20 lb, 10 lb)
400m
* Record time and DB weight

Cash-out
2 Rounds
:60 Front Plank Hold
:60 Super Man Hold
:60 PVC Waiters Bend
:60 Rest

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/Side
10 Tic Tacs/Side
*Time Recorded

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• We will have a New Member Orientation Seminar TODAY (Wednesday, 2/15). Learn more and sign up 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!

Level 1 – AM
Sandy	6:57 (6lb)
Eileen	11:31 (6lb)
Raj	11:00 (10lb)
Matthew	9:42 (14lb)
Wade	8:34 (14lb)
Adam	8:31 (10lb)
Level 2 – AM
Charlie	S
Mikey	11:01 Rx
Steven	11:03 Rx
Mike	13:38 Rx
Jackie	14:24 MOD
Celi	19:27 MOD
JV	15:14 Rx
Elizabeth	13:43 Rx
Bryan	12:23 Rx
Gwar	13:31 Rx
JJ	17:04 (10lb)
Schittone	13:29 (15lb)
Ballet	10:22 Rx
Erica	12:41 Rx
Kavi	13:54 Rx
Christina	15:44 Rx
Lee	14:46 Rx
Chris	12:11 Rx
Colleen	12:25 Rx
Walker	14:04 Rx
Level 2 – PM
Sherman	13:28 Rx
G	14:44 Rx
Ruffino	15:35 (5lb)
Cat	14:59 Rx
ABC	17:17 (15lb)
Cory	16:03 (MOD)
Heather	14:56 Rx
Gary	15:29 (15lb)
Leah	11:14 (MOD)
Shug	16:28 (10lb)
Jackson	10:14 Rx
Tasha	12:29 Rx
Nic	10:28 Rx
Geck	14:30 Rx
Veronica	15:27 Rx
KT	14:54 Rx
Jenna	11:47 Rx
LaRos	15:13 Rx
Lane	11:06 Rx
Wood	12:55 Rx
Marco	13:47 Rx
Clapper	13:52 Rx
Greg	10:53 Rx
Helen	12:18 Rx
Level 1 – PM
Cooey	10:45
Ronnie	9:22
Harm	5:20
Desiree	8:01
David	6:33
Odindu	6:56
Meg	6:14
Laila	6:13
Inline	9:12
Matt	9:06
Hector	4:10
Mike	7:42
Jason	6:32
Pam	8:46
Raquel	6:03
Denise	7:37
Brittani	6:07
Alan	7:16
Adrian	8:00
David	6:36
Beth	5:35 (3RD)

Level Two
Skill
A1. Muscle-up Wave 5-3-1-5-3-1 Rest :60
A2. TnG Power Cleans Wave 5-3-1-5-3-1 @ 75-80% Rest :60
*Post notes to comments

WOD
4 Rounds
200m
10 DB Walking Lunges/leg
5 Burpee Pull-ups
5 Ring Toes to Bar
* Record Time and DB Weight

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/Side
10 Tic Tacs/Side
*Time Recorded

Success is more permanent when you achieve it without destroying your principles.” – Walter Cronkite

MILEstones
*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!
• We will have a New Member Orientation Seminar this Wednesday (2/15). Learn more and sign up 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!

Level 1 – AM
Faraon	7:23
Suzi	7:47
Lexi	5:41
Professor	8:15
Ed	7:39
Paul	9:02
Jamiee	9:23
Mischka	8:50
George	8:10
Zach	5:32
Austin	5:32
Level 2 – AM
Turk	11:15	45lb	Rx
Shanahan	14:20	20lb	Rx
Janice	12:32	20lb
MegO	13:33	20lb
9AM	15:56	40lb
Mikey	15:26	55lb
Elizabeth	13:18	20lb
Beast	14:58	25lb	Rx
Brandon	16:01	35lb
Michael	11:45	35lb	Rx
Kirk	12:27	35lb	Rx
Bryan	12:45	35lb
Valyn	13:12	10lb
Becky	13:12	10lb
Erica	13:28	10lb	Rx
Schittone	14:12	25lb	Rx
Can2	14:21	45lb	Rx
TowMatt	14:51	30lb
Sarah	16:15	UW
Michele	17:05	UW
MGJ	17:28	UW
Ballet	13:08	35lb	Rx
Chris	12:36	35lb	Rx
Ray	12:42	30lb	Rx
Blake	13:31	45lb	Rx
Jess	15:15	20lb
Emily	17:05	15lb
Ladies’ – AM
Chapel	20:46	10lb
Meg	15:33	15lb
Josie	20:50	8lb
Level 1 – 12P
Taylor	9:35
Stefan	8:47
Melissa	9:14
Bianca	MOD
Angela	7:19
Anna	9:28
Jenn	8:46
Level 2 – PM
Winner	15:26	20lb
Crash	18:57	15lb
Eric	14:53	35lb	Rx
Dan	13:57	35lb
Randy	15:31	25lb
Chaz	11:56	35lb	Rx
Marissa	12:24	25lb
Heather	14:05	15lb
Sherman	15:05	30lb	Rx
Shemo	15:05	35lb	Rx
AG	13:47	35lb	Rx
ABC	18:44	25lb
Ruffino	17:22	15lb
Pinkie	14:43	20lb
Stephen	15:24	35lb	Rx
LG	15:38	15lb
Sleeves	10:44	45lb	Rx
Uzi	11:16	25lb	Rx
Greg	10:01	35lb	Rx
Ryan	12:53	20lb	Rx
Sanchez	11:15	30lb	Rx
Nicole	12:36	15lb
Dillard	12:54	40lb	Rx

Level Two
Skill
Push Press
5-5-5-5
Rest 3:00 b/t sets
*appx 73-80%, RPE 8-9, keep all working sets within 5-10 pounds
*Weight recorded

WOD
5 Rounds
5 Sumo DL High Pull (95 lb, 75 lb)
5 HSPU
5 DB Snatch/Arm (35 lb, 20 lb)
*Post results to comments

Cash out:
Accumulate :60 seconds in an L-Sit Hold in as few as set as possible

Level One (Day 1)
Skill
Squats
Push-Ups
Body positioning holds

WOD
3 Rounds
:45 50 yard Shuttle runs
:15 Rest
:45 5 Push-ups/5 Squats
:15 Rest
*Record number of runs

The way a team plays as a whole determines its success.  You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime. – Babe Ruth

Change
*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!
• We will have a New Member Orientation Seminar this Wednesday (2/15). Learn more and sign up 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!
  

Mobility of the Day

All Levels
Partner WOD
20 Minutes (:30 on/:30 off)
MB Wall Ball
MB Sit up throws to Partner
MB Supermans
Push ups
* Record Reps and MB weight

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• We will have a New Member Orientation Seminar next Wednesday (2/15). Learn more and sign up here!

Mobility of the Day

All Levels
Skill
Power Snatch + OVHD Squat x2+3×5
*Post notes to comments

WOD
100 Seconds of Left Side Plank
100 Seconds of Right Side Plank
400m Run
100 Air Squats
300m Run
100 Skier Jumps
200m Run
100 Walking Lunges
100m Run
*Total Time recorded

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• We will have a New Member Orientation Seminar next Wednesday (2/15). Learn more and sign up here!

Mobility of the Day

Level Two
Strength Day
A. Cleans x3x5 @ 75-80% or 8 RPE Rest 2:00
B. CDL x5x4 @ 55-62% of DL Max Rest 2:00
C1. Front Box Squat x5x3 Rest :90
C2. DB Jerk Unders x5x3 Rest :90

Level One (Day 12)
Skill
KB Swing
HSPU

WOD
A. Hip/Hang Snatch x2x3 Rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 Rest 2:00
D. Back Squat x5x3 Rest 2:00

The essential conditions of everything you do must be choice, love, passion. -Nadia Boulanger

Lights Out 
*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!
• We will have a New Member Orientation Seminar next Wednesday (2/15). Learn more and sign up here!

Level 1 – AM
Matthew	S
Mischka	S
John	S
Mrs. Fro	S
George	S
Faraon	S
Dusty	S
Paul	S
Level 2 – AM
Beast	93lb, 16S, 16:01
Michele	FGB: 263, S2
Ty	S
Ivan	S
Steven	S
Elizabeth	S
Albert	S
Janice	s
Brandon	S
Sarah	S
Haley	S
Cindy	S
Erica	S
Becky	S
MG Jenny	S
TowMatt	S
Kirk	S
Fro	S
Can2	S
Albert	S
Charlie	S
Lane	S
Danny	S
Christina	S
Shemo	S
Geck	S
Danimal	S
Rocky	S
Andy	S
Michael	S
Ray	S
Ladies’ – AM
Emily	S
Josie	S
Trixsi	60lb; :40 (Tuck), 17:39
LV	FGB: 206 (S1)
Meg	FGB: 220 (S1)
Chapel	FGB: 209 (S1)
Coy	FGB: 242 (S1)
Level 1 – 12P
Anna	S
Brittani	S
Sarah	S
Taylor	S
Raychel	S
Bianca	S
Level 2 – PM
Dayna	Helen 9:16 Rx
Turk	Helen: 8:24 Rx
Reis	S
Chaz	S
Bryan	S
Marissa	FGB: 222 (Rx)
Sanchez	FGB: 203
Shug	FGB: 169 Rx
Valyn	FGB: 230 Rx (8′ WB)
Gary	S
Heather	S
Adrian	S
David	Thurs: 165lb, 155lb, 6:03 Rx
Pinkie	S
KT	S
Ruffino	S
MegO	S
Leah	70lb, :01 (S2), (7 laps)
Elena	50lb, :08, 16:11, C-T-T: 57lb
Anthony	115lb, :21 (S1), 16:04
Chrissy	83lb, :04 (S1), 17:51
Wood	FGB: 279 Rx
Nic	FGB: 262 Rx
Kristin	FGB: 218 Rx
LaRos	FGB: 207 (S1)
Miguel	S
Gilbert	S
Martin	S
Shane	S
Leigh	S
Stacey	S
Helen	S
ABC	S
Mikey	S
Level 1 – PM
Angela	S
Hector	S
Mel	S
Sam	S
DC	S
Ed	S
Liz G	S
Cooey	S
Zach	S
Raquel	S
Nicole	S
Krista	S
Rosa	S
Pam	S
Stefan	S

Mobility of the Day

Level Two
Helen
3 Rounds:
400m Run
21 Kettlebell Swings (24K, 16K)
12 Pull-ups

Level One (Day 11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles
*Total time recorded

Let your mind alone, and see what happens. –Virgil Thomson

Give yourself a bedtime
*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!
• Hip, hip, hooray! We’ve added new class times! You can now get your sweat on with us at 5:30 am (All levels) and 5:30 pm (*Level 2, Open gym) on Fridays. 

Level 1 – AM
Sam	7:12
Dusty	6:33
Eileen	8:24
Austin	6:05
Jason	6:15
MrsFro	6:56
Professor	7:15
John	6:35
Adam	6:49
Jordan	6:16
Andrew	7:05
Paul	6:59
Matthew	7:11
Gabriel	6:03
Level 2 – AM
Janice	12:08 (Jump)
9AM	13:09 (Jump)
Mike	10:59 Rx
Celi	17:15 (12lb, Jump)
Charlie	S
Albert	14:22 (Jump)
Colleen	12:15 (Jump)
Fro	12:02 Rx
Erica	11:21 (B Band)
Boling	12:46 (16K)
Can2	12:16 Rx
Valyn	12:33 (12K, Jump)
JJ	13:38 (16K, Jump)
Brandon	13:25 (Jump)
Bryan	12:21 (20K)
Eric	12:07 Rx
Christina	13:23 (Jump)
Lee	13:03 (Jump)
Kavi	13:33 Rx
Level 2 – 12P
Clapper	12:27 (Jump)
Stephen	12:53 (Jump)
Ryan	11:59 Rx
Chapel	13:59 (Jump, 12K)
Mer	13:52 (Jump, 12K)
Jeff	11:07 Rx
Level 2 – PM
Blake	10:36 Rx
Kiehler	11:40 Rx
Mikey	11:10 Rx
Jables	10:52 (Jump)
G	12:51 (Jump)
Sherman	13:02 Rx
Cat	12:02 (Jump)
Haley	13:51 (Jump)
Nic	9:38 Rx
AG	10:56 Rx
Jackson	10:44 (20K, Spot)
Veronica	14:40 (12K, Jump)
Anthony	14:22 (24K, Jump)
Sleeves	9:03 Rx
Teeny	11:32 (12K, Jump)
Geno	11:43 Rx
Zoom	13:39 Rx
KT	13:23 (16K, Jump)
Melissa	13:32 (16K, Jump)
Pinkie	11:29 (16K, Jump)
Leah	14:06 (12K, Jump)
Greg	9:24 Rx
Jewels	11:43 (16K, Jump)
Wood	10:15 Rx
Jenna	9:50 (12K, Jump)
LaRos	13:52 (12K, Jump)
LG	14:04 (16K, Jump)
Danny	10:18 Rx
Level 1 – PM
Ed	6:49
Angela	5:35
Brandon	4:44
Desiree	6:02
Inline	6:39
Meg	5:50
Jen	5:22
Laila	5:14
Zach	5:35
Nicole	5:43
Cooey	8:19
Denise	6:34
Mike	7:48
Pam	7:12
Alan	5:36
Matt	6:59
Adrian	6:54

Mobility of the Day

Level Two
A1. Muscle-up Wave 3-2-1-3-2-1 rest :60
A2. TnG Power Cleans Wave 3-2-1-3-2-1 @ 70-80% Rest :60
*Post Notes to comments

then…

1200m Run
40 KB Russian Swings (24K, 16K)
20 Box Jumps (24”, 20”)
10 TnG Deadlifts @ 50%- 55%

Level One (Day 10)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles
*Total time recorded

We are all gifted. That is our inheritance. -Ethel Waters

Why Exercise is so important
*Post thoughts to comment

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• Hip, hip, hooray! We’ve added new class times! You can now get your sweat on with us at 5:30 am (All levels) and 5:30 pm (*Level 2, Open gym) on Fridays. 

Level 1 – AM
Lexi	4:33
Mischka	6:48
Faraon	6:10
Suzi	6:11
Jon	6:30
Michael	6:42
Level 2 – PM
Snooki	9:08 (12K)
Janice	9:37 Rx
Ivan	9:47 Rx
J-Black	10:19 (16K, SU)
JV	10:14 (12K)
Elizabeth	10:22 (12K)
Erica	8:27 Rx
JJ	13:00 (16K)
Can2	9:43 Rx
Kirk	9:09 Rx
Kristin	10:29 Rx
Sarah	9:20 (MOD)
Cindy	9:47 (MOD)
Bryan	9:17 (20K)
Charlie G	10:03 (16K)
9AM	11:03 Rx
Schittone	9:10 (16K)
Becky	10:34 (SU)
MegO	13:38 (12″)
MGJ	S
TowMatt	10:37 Rx
Chris	8:38
Michael	8:45 Rx
Ty	9:30
Ray	8:54
Paddy	10:14 Rx
Ladies’ – AM
LV	10:10 Rx
Caitlyn	11:16 Rx
Meg	11:35 Rx
Chapel	13:41 (12K)
Emily	13:38 (12K)
Josie	13:26 (12K)
Level 1 – 12P
Brittani	6:30
Stefan	6:38
Desiree	5:35
Cat	7:00
Sarah	7:37
Level 2 – PM
Turk	6:44 Rx
Marissa	7:58 Rx+ 24″
Eric	8:32 Rx
Danimal	8:27 Rx
Cat	10:54 Rx
G	9:55 Rx
Winner	10:38 Rx
Sherman	10:20 (SU)
Nic	6:34 Rx
Dave	10:10 Rx
Kiehler	8:23 Rx
Shemo	9:26 Rx
Geck	9:41 (20k)
Jables	8:58 Rx
Shug	11:19 Rx
Gary	9:30 Rx
Lane	8:19 Rx
Dain	8:25 Rx
Carissa	9:05 Rx
AG	8:41 Rx
Dillard	9:06 Rx
Greg	7:14 Rx
Sleeves	6:51 Rx
Zoom	9:51 Rx
MLS	9:51 Rx+ 24″
Andy	8:42 Rx
Mad Dog	9:33 Rx
Helen	9:25 (20lb)
ABC	9:50 Rx

Level Two
Push Press
5-5-5-5-5-5
*appx 70%, RPE 7-8, keep all working sets within 5-10 pounds
*Rest 2:00 Minutes
*Weight recorded

Level One (Day 10)
Skill
Jerk

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

We do not err because truth is difficult to see.  It is visible at a glance.  We err because this is more comfortable. – Alexander Solzhenitsyn

Sports: Build or Damage
*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!
• Hip, hip, hooray! We’ve added new class times! You can now get your sweat on with us at 5:30 am (All levels) and 5:30 pm (*Level 2, Open gym) on Fridays. 

Mobility of the Day

All Levels
Test 9: “Fight Gone Bad”
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 Rounds of:
Wall-Balls (M: 20 lbs, W:14lbs)
Sumo Deadlift High-Pull (M: 75lbs, W: 55lbs)
Box Jumps (20″ box)
Push-press (M: 75 lbs, W: 55lbs)
Row ( Max calories)

*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• Hip, hip, hooray! We’ve added new class times! You can now get your sweat on with us at 5:30 am (All levels) and 5:30 pm (*Level 2, Open gym) on Fridays. 

All Levels – 9AM
MegO	114	Rx
Darlene	247	Rx
Charlie K	232	Rx
BJ	265	Rx
Lane	223	Rx
Danimal	193	Rx
Can2	276	Rx
AG	287	Rx
Faraon	209	S1
TowMatt	250	S1
9AM	219	Rx
Matt B	248	Rx
Josie	192	S2
Emily	206	S2
Mel	230	S2
Dave	118	S1
MLS	213	Rx
Chrissy	250	S1
Jackie	253	S1
Leah	178	S1
Irl	190	S1
Trixsi	362	S2
Jill	366	S2
Anthony	219	S1
Gary	218	S1
MGJ	232	S1
Janice	250	S1
Snooki	198	S1
Elizabeth	230	S1
All Levels – 10AM
ABC	213	S1
Charlie G	252	S1
Beast	184	Rx
Erica	223	Rx
Haley	198	S1
Sarah	194	S1
Kirk	255	Rx
Michael	242	Rx
Caitlyn	188	S1
Mer	209	S1
Cindy	183	S1
Brittani	249	S1
Ronnie	228	S2
Raquel	295	S2
JV	171	Rx
LG	188	Rx
Colleen	211	Rx
Crash	171	Rx
Elena	193	S1
Becky	230	S1
JJ	197	S1
Andy	236	S1
KT	224	S1
Jenna	304	S1
Sherman	224	Rx
Kyle W	140	Rx