Announcements

Level Two

Skill
Snatch Progression

WOD
10 Rounds
:30 Airdyne or Row @ 100%
:30 Alternate KB Swings and TTB
:60 Rest

Level One(Day 2)

Skill
Strict Chin-ups

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

How To Take Over The World

The art of being wise is the art of knowing what to overlook. -William James

Announcements:
–  Starting THIS week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule on Mon, Wed and Thurs!
–  Starting NEXT week, our Mon. and Wed. noon Level One class will be moving to Tues. and Thurs.
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.
– Sign up here for the next Olympic Lifting class that starts tomorrow, Sept. 1st.  If this is your first time taking Chad’s class, please sign up for the 7:30pm class.  All vets, please sign up for either 3:00pm or 6:30pm.

Letty and Grayson representin’ CFA in Cali

Level Two

Make up/Skill Day

Strength
A1. Back Squat x4x4 @ 80-85% rest :90
A2. Backward Lunge to SDL x3/leg x4 rest :90
B. Deadlift Cluster 1.1.1.1 x 3 @ 80-85% rest :60 b/t reps 3:00 B/t sets
C1. Strict Pull-ups x5x3 Rest :45
C2. Barbell Roll out x5x3 rest :45
C3. Palloff Press x5/sidex3 rest :45

Level One (Day 2)

Skill
Strict Chin-ups

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

We must embrace pain and burn it as fuel for our journey. – Kenji Miyazawa

Dumping Sugar For Good
*Post thoughts to comments

Announcements:
–  Starting THIS week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule on Mon, Wed and Thurs!
–  Starting NEXT week, our Mon. and Wed. noon Level One class will be moving to Tues. and Thurs.
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.
– Sign up here for the next Olympic Lifting class that starts this Thursday, Sept. 1st.  If this is your first time taking Chad’s class, please sign up for the 7:30pm class.  All vets, please sign up for either 3:00pm or 6:30pm.

Level Two

750 M Row
10-9-8-7-6-5-4-3-2-1
Push-ups
DB Power Snatch (35 lb, 20 lb)
*50 Yard Run b/t each exercise
i.e. Push-up, Run, Snatch, Run, Push-up, Run, Snatch
*Time posted

Level One (Day 1)

Skill
Squats
Hollow Position
Push ups

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

One’s mind, once stretched by a new idea, never regains its original dimensions. -Oliver Wendell Holmes

Paleo Template not Diet
*Post thoughts to comments

Announcements:
–  Starting THIS week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule on Mon, Wed and Thurs!
–  Starting NEXT week, our Mon. and Wed. noon Level One class will be moving to Tues. and Thurs.
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.
– Sign up here for the next Olympic Lifting class that starts this Thursday, Sept. 1st.  If this is your first time taking Chad’s class, please sign up for the 7:30pm class.  All vets, please sign up for either 3:00pm or 6:30pm.

5 Rounds
5 Deadlifts
Rest :60
*Work up to 60-65%
*Focus on perfect mechanics

then….

5 Rounds
10 DB Thrusters
10 Kip Pull-ups
10 Stationary Reverse Lunge ( per Leg)
200 M Run
M: 35 lb W: 20 lb
*Alternate teammates through each movement, run together
*Total time recorded

Announcements:  
–  Starting next week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule!
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.

Level Two

20 Minutes on the minute
2 Overhead Squats @ 3010
*Increase if possible
*Post Weights to comments

then…

15 Minutes on the Minute
1-3 Push-ups
1-3 Band Air Squats
*Total Push-ups and Squats recorded

One lives in the naïve notion that later there will be more room than in the entire past.”
– Elias Canetti

Secrets to Adulthood
*Post thoughts to comments

Level Two

30:00 Minutes
Kip Pull-up Progression

then…

5 Rounds
5 DB Muscle Snatches/Arm
5 Strict Toes to Bar
5 Hip Extension /Leg
*Not for time

Level One

Skills
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

It is not who is right, but what is right, that is of importance. -Thomas Huxley

Your Neck
*Post thoughts to comments

Announcements:
– Listen up Olympic Lifters!  If you want to take Chad’s 4 week class that starts next Thursday, Sept. 1st, and you haven’t taken a class with him before, then you need to sign up here for his Intro Class tomorrow at 5:30pm.  This class will be a prerequisite for his 4 week class.

Level Two

A.  Row for 7:00 Minutes @50-60% at the top of each minute, increase effort to 100% for 10 seconds
Rest 3:00 (Mobilize pecs, T-spine, and scaps)
B.  Run for 7:00 at 50-60% effort focusing on mechanics (ie. mid foot strike, forward lean, picking knees up, etc)
Rest 3:00 (Mobilize calves and hamstrings)
C.  In 7:00, complete 6 rounds of 3 Jerk Unders, 5 Band Frankenstein Squats (not for time)
Rest 3:00 (Mobilize glutes, hip flexors, and quads)
D.  On the minute for 7:00, complete 2 HSPU, :10 L-Sit Hold

Level One (Day 11)

Skill
Toes to Bar Progression
Handstand Progression
Box Jumps

WOD
5 Rounds
5 Box Jumps (Step down)
20 Singles
5 Toes to Bar
20 Singles

Announcements:
– Listen up Olympic Lifters!  If you want to take Chad’s 4 week class that starts next Thursday, Sept. 1st, and you haven’t taken a class with him before, then you need to sign up here for his Intro Class tomorrow at 5:30pm.  This class will be a prerequisite for his 4 week class.

Patience is the companion of wisdom. -Saint Augustine

Reprogram your memory
*Post thoughts to comments

Level Two

Make-up Day

Strength
A1. Seated DB Press x6-8×3  Rest :90
A2. Front Rack Reverse Lunges x6-8/side x3  Rest :90
B1. Powell Raises x6-8×4 Rest :45
B2.  GH Raises x4-6×4  Rest :45
C1. Side Plank :60-:90/side x3  Rest :30
C2. DB External Rotator x10-12×3  Rest :30
C3. Lateral Monster Walk x:60×3  Rest :30

Level One (Day 11)

Skill
Toes to Bar Progression
Handstand Progression
Box Jumps

WOD
5 Rounds
5 Box Jumps (Step down)
20 Singles
5 Toes to Bar
20 Singles

A single question can be more influential than a thousand statements. -Bo Bennett

Hadza Squat
*Post thoughts to comments

Quote board retired…time to start fresh!

Level Two

Skill/Recovery Week

Skill
Clean Warm-up/Muscle-up Transitions

WOD
A1.  Muscle-ups or Muscle-up Transitions w/ band 5-4-3-2  Rest 1:00
A2.  Touch and Go Cleans @ 50-60% 2-3-4-5  Rest 1:00
B1.  CTB + Pull-ups x5x3  Rest :45
B2.  Clean Pull-unders x3x3  Rest :45
C1.  Backward Lunge to Single Leg DL x6/Leg x3  Rest :30
C2.  DB  Bench Press x10-12×3  Rest :30
C3.  Barbell Roll-out x5x3

There is just one life for each of us: our own. –Euripides

Paleo Carbs
*Post thoughts to comments

Level One (Day 10)

Skill
Jerk

WOD
3x 500M Row
Rest 5:00
*Practice Jerks in the rest time

2-3 Person Teams

In 20 Minutes work up to a 15 Rep Max OVHD Squat
*Team Total Weight Recorded, note personal 15 Rep Max OVHD Squat

Team:
800 M Run
15-12-9
Burpees
Russian KB Swings
800 M Run
*Everyone runs together, one person works at a time on the swings, and burpees, total time recorded
*Total weight – Total Seconds = Final Score