On June 2nd, CFA will begin training for the 2013 CrossFit Games season. This year, unlike in past years, we will have a program and 2 coached classes dedicated to athletes that are committed to taking their skills and abilities to the next level. To participate in the “Level 3” program and classes, there are defined standards that must be passed.

These standards are based on:

• Relative Strength
• Strength Endurance
• Work Capacity
• Time commitment

To receive an evaluation and standards sheet, please email wes@crossfitaustin.com.

Important dates, days, and time are as follows:

• Kickoff Meeting and Training Session: Saturday, June 2nd @ 10:30 AM
• Coached Training Sessions

Tuesdays: Weightlifting Class (any available time)
Thursdays: 5:30 AM, 6:30 PM, and Open Gym hours
Saturdays: 10:30 AM

• Fall Competition: TBD (August-October)
• Winter Competition: TBD (December or January)

Please email all questions to wes@crossfitaustin.com.

Level Two
A. Power Clean @ 40-50% of DL x2x7 Rest :45
B. Bench Press x3x4-5 Sets @ 93% Rest 3:00
C1. Squat x5x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE Rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)

Cash Out
D1. Hollow Rocks x10x3 Rest :30
D2. Partner GH Raises x5x3 Rest :30

Level One (Day 3)
Skill
Frankenstein Squat
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

Cash Out
Shin on Wall Stretch
Max Side Plank Per side

Is Your Flawed Decision-Making Process Holding You Back? Time To Change Your Way of Thinking!
*Post thoughts to comments

“Act decidedly and take the consequences. No good is ever done by hesitation.” – Thomas Henry Huxley

Announcements:

• Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
• Level 3 Classes are coming to CFA.  Get ready for the 2013 CrossFit Games here!

Level Two
A1. Power Snatch + Snatch Pull-under x3+2×3 Rest :30
A2. Explosive Lunge Walks x6/legx3 Rest :30
B1. Power Clean to OVHD x2x10 @ 65-70% Rest :30
B2. Double-Unders x3x10 Rest :30
C1. Front Rolls x5x3 Rest :30
C2. L-sit hold x:30×3 Rest :30

Level One (Day 2)
Skill
Chin-ups

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

Cash Out
Shin on Wall Stretch
Max Side Plank Per side
*Record Max Side Plank

Food for Thought
*Post thoughts to comments

“A goal is a dream with a deadline.” – Napolean Hill

Announcements:

• Our new morning Jog’N’Joe Running Group will meet tomorrow! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! Learn more here!
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Level Two
3 Rounds
800 M Run
10 HSPU
30 Squats
*Total Time Recorded
*Advanced athletes add 20 lb Vest

On-the-Minute for 5:00
1-3 UB Kip Pull-ups

Cash out
A1. 5/ side Hand Stand Shoulder Touches x 3 Rest :30
A2. DB/KB Side Roll x 10/Arm x3 Rest :30

Level One (Day 2)
Skill
Chin-Ups

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

Cash Out:
Shin on Wall Stretch
Max Side Plank (per side)
*Record Max Side Plank

5 Quick and Easy Ways to Feel and Move Better: Installment 2
*Post thoughts to comments

“Risks must be taken, because the greatest hazard in life is to risk nothing.” – Leo Buscaglia

Announcements:

• Our new morning Jog’N’Joe Running Group will be starts this morning! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!

Thanks to Carl Paoli for the amazing seminar on Sunday!

Level Two
Snatch Balance x2x6 sets @ RPE 9, 90% Rest 3:00

then….
3 Rounds for Quality
10 DB Snatches total (55 lb, 35 lb)
20 UB Wall Balls (10′)
Hill Sprint (Sprint up, Walk Down)
*Completed Snatch Balance Sets at 90% recorded

Extra Credit:
Back Squat x3x4 @ 80% (focus on depth and mechanics)

Level One (Day 1)
Skill
Push-Ups
Squats
Body Positioning Holds

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

Extra Credit:
Shin against the wall Stretch

Is It Primal? – 10 Foods Scrutinized
*Post thoughts to comments

“A “No” uttered from the deepest conviction is better than a “Yes” merely uttered to please, or worse, to avoid trouble.” - Gandhi

Announcements:

• Our new morning Jog’N’Joe Running Classes will be starting up next week! Learn more here!
• Murph Day is coming, so mark your calendars for June 16th! (Details soon!)
• Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!