Announcements

All-Levels WOD

“MOVING DAY”
A Team WOD that will test teamwork, communication, and strategy. You must show up to find out what it is, but know that the more people who come, the better!
With Love,
Rob and Blake

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up?! Learn more here.
– – – – – Good luck to Coach Aaron Davis and Erica Cuellar as they take their CF Certification Exams this weekend! We know you’ll both do great!

Saturday WODs are so “fly”

All-Levels
Skill
Muscle Snatch+SGBN Push Press+ Overhead Squat x2+2+2×4 Rest 3:00

WOD
“Waterfall”:
5 OH Squat
5 Bent-Over Rows
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
300 M Run
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
200 M Run
20 Air Squats
20 Ring Rows
100m Run

Logic will get you from A to B. Imagination will take you everywhere.– Albert Einstein.

Sports and Child development
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up?! Learn more here.
– – – – – Good luck to Coach Aaron Davis and Erica Cuellar as they take their CF Certification Exams this weekend! We know you’ll both do great!

Level Two
Skill
A1. Snatch DL x2x5 Rest 2:00
A2. Handstand Push-up+Handstand Hold x2+:15-:30×5 Rest :45
*Work to a challenging, but not max, 2
*Post weights to comments

WOD
15 Minutes, On-The-Minute:
4 Push Press
4 WTD Step-ups (Total)
*M: 135 lb W: 95 lb

Level One (Day 12)
Skill
KB Swings
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

If the world seems cold to you, kindle fires to warm it. -Lucy Larcom

Meal Management
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up? Learn more here.

Level Two
Skill
A1. RDL x10x3 Rest :45
A2. CTB Pull-ups x4-6×3 Rest :45

WOD
8 Rounds
1:00 Row or Airdyne for Cals
1:00 Active Rest (3-5 Challenging DB Presses)
1:00 Wall Ball for reps @ 20 lb, 14 lb
1:00 Active Rest  (3-5 Hip Clean @ 135 lb, 95 lb)
*Record calories and wall ball reps

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

Things start out as hopes and end up as habits. -Lillian Hellman

Gateway Foods
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!

Level Two
A. Press 5-4-3 Rest 2:00 (*Start set of 5 with weight from last week, then move up)
B1. Back Squat x5x5 @ 80-85% Rest :60
B2. Weighted Chin-ups x5-8×5 Rest :90
C. Deadlift @ 80% x5-6×3 Rest 2:00
D. Ab Circuit

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

When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life.” – Greg Anderson

Top 12 Tips to Improving Chin-Ups
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too!

Saturday’s WOD had a surprise dance party!

Level Two
Skill
A1. Frankenstein Squats x5x5 @ 3310 Rest :30
A2. Double Unders x15-20×5 Rest :90
*Post notes to comments

WOD
3 Rounds:
20 KB Swings (24K, 16K)
20 Ring Dips 
20 DB Thruster (35 lb, 20 lb)
200m Run
*Time Recorded

All Levels
“Dirty Thirty” Partner WOD
300 M Run
30 DB Thrusters
30 Lunges
300 M Run
30 Pull-ups
30 Swings
300 M Run
30 Burpees
30 Squats
*Time recorded

Announcements:
– Congratulations to Coach Chad Vaughn for placing 16th at the World Championships of Weightlifting! You’re awesome!
– – Running Classes will meet at Circle C Metro Park on Saturdays @ 8 AM , click here for sign up .
– – – Girl Power Classes are here! Click here for more information. Sign up here.
– – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

All Levels
WOD
15 min AMRAP:
5 Hanging Muscle Snatch
5 OH Squat
5 ea Single leg RDL
200 M Multi directional Movement:
– 50m Forward Run
– 50m Lateral Shuffle
– 50m Forward Run
– 50m Lateral Shuffle

5 “SureFire” Steps to Setting Goals
*Post thoughts to comments

If there is to be any peace it will come through being, not having. –Henry Miller

Announcements:
– Congratulations to Coach Chad Vaughn for placing 16th at the World Championships of Weightlifting! You’re awesome!
– – Happy Veteran’s Day to all of our former and current Service Members. Thank you for your passion, service, and dedication! 
– – – Running Classes will meet at Circle C Metro Park on Saturdays @ 8 AM , click here for sign up .
– – – – Girl Power Classes are here! Click here for more information. Sign up here.
– – – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Level Two
Skill
A1. Kip Pull-ups x8-10×3 Rest :60
A2. Push-ups x4-6×3 Rest :60
A3. Row 200 M @ 80-85% effort (focus on perfect strokes)

WOD
8 Minute AMRAP:
5 Strict Pull-ups
5 Box Jumps (step down)
5 Handstand Push-ups or Seated DB Presses
5 Double Unders

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

Paleo Diet Interview w/our very own Mel “Melicious” Joulwan
*Post thoughts to comments

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them.” – Henry David Thoreau

Announcements:
– TONIGHT! (11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad! You rocked those PRs at Wodapalooza this weekend! Way to go lady!
– – – – Girl Power Classes start this week! Click here for more information. Sign up here.
– – – – -From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.

Snatch Practice Session

Level Two
Skill
Power Snatch+Snatch Pull-under x3+2×5
Rest 2:00-3:00 Minutes
*Snatch Pull-under Determines Weight
*Post notes and weights to comments

WOD
10 Min AMRAP:
5 Heavy Deadlifts
10 Renegade Rows (per arm, alternating)
10 Single Arm OH Step ups (10 Total) (Same Arm, Same leg. Do all 5 on one side, then alternate)
200m Run

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

WOD
5 Minute AMRAP:
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Announcements:
– Thursday night (tomorrow, 11/10) is Men’s Night at Green Mesquite BBQ. Click here for more information.
– – Running Classes start up this week with Coach Aaron! To find more information and sign up for these classes, click here.
– – – Congratulations, Janice Trinidad, for your awesome PRs at Wodapalooza this weekend! Way to go lady!
– – – – The Girl Power (Women Only) Classes start this week! Click here for more information. Sign up here.
– – – – – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.