Sep 1 2014

WOD 9/2

A.18:00 EMOM
Min 1- 6-8 UB Russian KBS
Min 2- 6-8 UB RIng Push-ups or Ring Dips (Strict)
Min 3- 10-20 UB Double Unders

B. 4 Rounds @ 90-100% effort
8 UB Push Jerk
300 M Run
Rest 3:00

*Build weight each set, must be unbroken
*Record jerk weight

Extra Credit / Cool Down
15:00 Walk/Run, Row, Bike (easy effort)

3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts

 ”Discipline is the bridge between goals and accomplishment.” -Jim Rohn


Sep 1 2014

September – Welcome New Members!

If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest
members to the CFA Community.

Brittany Bell Johnson Kristen Bennett Nelle Glasser Sarah Gonzales
Kelly Odell Isaiah Rosario Allie Sexton Mino Solomon

Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!

Aug 31 2014

WOD 9/1


Aug 29 2014

WOD 8/30

**Test Week**

12:00 AMRAP
1 Gasser (50 yds x 4)
6 Power Snatches @ 115 / 75
3 CTB Pull-ups or Muscle-up
*Reps Recorded

Reminder: CFA is CLOSED on Monday September 1st



Aug 28 2014

WOD 8/29

Active Recovery or Make Up Day **Test Week *

A. 10:00 EMOM
2 DB Hip Power Snatches

B.10:00 EMOM
2 DB Front Squats

C.10:00 EMOM
2 Burpees


Make up Day



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