Announcements

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Make-up Day

Strength Recovery Day
A. Press x5x3 @ 20X3 @ 60%
B. Squat: x5x4 @ 42X0 @ 60%
C. Deadlift x5x4 @ 23X1 @ 60%

A hero is one who knows how to hang on one minute longer. -Novalis

Testing the 10,000 hour concept
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up  Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Buy In/Cash Out
:90 Plank Hold /side (accumulate :90/side if needed)

Hang Snatch Waveload
3-2-1-3-2-1-3-2-1
*Rest 4:00 b/t sets
*Work on Kip Swings or CTB Pull-ups during the rest time
*try to increase the weight at each rep scheme
*Post notes to comments

then….

5:00 AMRAP
5 Russian Swings (32K, 24K)
5 Push-ups

Kindness, I’ve discovered, is everything in life. -Isaac Bashevis Singer

Health in the Womb
*Post thoughts to comments

Announcements:
-Carl Paoli’s Gymnastic Seminar is this Saturday. Don’t miss it sign up  Here (We will have no Saturday workouts)
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
– Murph 2011 is here!

Snooki knocking out some toes to bar

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

Happy Easter Weekend!!!

4 Rounds
:30 Static Hang (Chin above the bar)
2:00 Rest
*For Max Weight

Then….

4 Rounds
1:00 DB/KB Snatches @ 55 lb (24K), 35 lb (16K)
4:00 Team Row for Meters
1:00 Rest
*For Reps and Meters

or

11.5 Sectional Make-up

Announcements:
-Free WOD, today at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Teenage Mutant Flying Ninja strikes CFA

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

4 Rounds
Run 400 M @80%
10 Russian Step-ups/leg
10 Dips or Push-ups
10 Handstand Push-ups or 1:00 Handstand Hold
:30 Plank Hold
*Not for time, maintain a steady pace and keep moving the entire time

then…

5 Sets
Split Squats x4-6 @3010
*Weight per hand for 6 reps recorded

The more things you do, the more you can do. -Lucille Ball

How appropriate is Bacon?
*Post thoughts to comments

Announcements:
-Free WOD, tomorrow,  April 23rd at 11:00am.  Sign your friends and family up here!
-Help support the Leukemia and Lymphoma Society with Andrew (9AM) Minnick tomorrow night at Fado’s!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Mikey and Mego synchronizing their ball throws

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

4 Rounds
1:00 Row @90%
1:00 Single Leg Jump Rope
:30 Lunges
:90 Active Recovery
1:00 Burpees @ 90%
1:00 Double Unders or
:30 American Swings (32K, 24K) 
:90 Active Recovery

Without labor nothing prospers. -Sophocles

Pick one…
*Post thoughts to comments

Announcements:
-NEW CLASS HOURS: starting TODAY, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Steven taking down the 11.4 Sectional WOD

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

20:00 AMRAP
5 Power cleans (145lbs, 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target, 14lbs to 9′ target)
**If you are competing, watch this VIDEO!

Run Like the Wind…Then Walk
*Post thoughts to comments

“To give anything less than your best is to sacrifice the gift” -Steve Prefontaine

Announcements:
-NEW CLASS HOURS: starting this week, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

What is Jenn doing in the background…anyone?

Buy In/Cash Out
2:00 Minutes of shin against the wall stretch

Make-up Day

Strength WOD:
A. Press+Push Press: x1+2×5 by feel (increase from last week)
B. Squat: x1-2×4@85-90%
C. Deadlift x2x5 @75-80%
*1-3 Chest to bar strict chin-ups @2012 b/t squat and dealifts sets (add weight if needed)

“You did then what you knew how to do, and when you knew better, you did better.” -Maya Angelou

Cancer Cells Slurp Up Fructose
*Post thoughts to comments

Announcements:
-NEW CLASS HOURS: starting this week, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Buy In/Cash Out
2:00 Minutes of shin against the wall stretch

5 Sets
Hip Snatch+Hang Snatch (above the knee) x2+1  
Rest 2:00
*Post weights to comments

then….

4 Rounds
400 M run
5 Handstand Push-ups or :30 Handstand Holds
10 DB or KB Snatches/Arm (55 lb, 35 lb)
*time recorded

Happiness is the absence of the striving for happiness. -Zhuangzi

Barefoot Running
*Post thoughts to comments

Announcements:
-NEW CLASS HOURS: starting this week, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, this Saturday, April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Skipper just hanging out

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

Challenge 1
Team Heavy Bag Run around front building and main building
*One bag per team
*Score=Total Time

Challenge 2
Team Prowler Push around main building
*One sled per team
*Score=Total Time

Challenge 3
3 Rounds
Med Ball Sprint Around Front Building
25 Wall Balls
*One Med Ball per person
*Score=Total Time

**CC will do the team WOD today!

Announcements:
–NEW CLASS HOURS: starting April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Mego doing bar burpees with some style!

Buy In/Cash Out
Accumulate 2:00 of Monster Walks

5 Rounds
:30 Single Leg Jump Rope
:30 Rest
:30 Wall Balls
:30 Rest
:30 Lateral Hurdle Hops  
:30 Rest
*Steady pace work 70-80%

then….

5 Sets
3 Back Squats @ 40X0
*work to a challenging weight not a 3 RM, strict tempo (don’t pause at the top)
*Rest 3:00-5:00 b/t sets

Announcements:
–NEW CLASS HOURS: starting April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am.
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.