Push-ups 5×5

then..

3×800 M Sprints 3:00 Rest

A winning effort begins with preparation. -Joe Gibbs

Complete Beginners Guide to Barefoot Running

Announcements:
– No classes Memorial Day weekend Saturday May 29th, and Monday May 31st.
– New 12 Noon class starts June 6th Monday’s, Wednesdays, and Fridays!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th

Skills
Core/Scap. Strength/Squats

then…

4 Rounds
AMRAP Double Unders in 1 Minute
400 M Sprint
*Double under reps and time recorded

I’ve got a theory that if you give 100% all of the time, somehow things will work out in the end.
-Larry Bird

Vulnerability

Announcements:
– No classes Memorial Day weekend Saturday May 29th, and Monday May 31st.
– New 12 Noon class starts June 6th Monday’s, Wednesdays, and Fridays!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th

From our Friends at G7 Athletics
“Get Grok”
15 Minutes and/or 3 attempts to find
Max Strict Chin-ups
*Team Total recorded

then..

400 M Run
50 Swings (24K, 16K)
30 Box Jumps (24″, 20″)
10 Pull-ups
400 M Run
10 Pull-ups
30 Box Jumps (24″, 20″)
50 Air Squats
*Combined team time recorded

Art is anything you can get away with. -Marshall McLuhan

Announcements:
– The Whole 9 is coming to CFA Today! (12-4 PM)
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th

Back Squat
5-5-5-5-5

then…

400 M Run
7 Rounds
5 Chest to bar Pull-ups
5 Box Jumps
400 M Run

When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power.
- Hugh White

Paleo Pitch

Announcements:
– The Whole 9 is coming to CFA this Saturday, and then have extended their seminar by an hour (12-4 PM)!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th

Glute Ham Raises 5-5-5-5-5 
Weighted Chin-ups 4-4-4-4-4-4
*Post Chin-up Weights

then…

15 Minutes AMRAP
20 DB Hang Power Cleans to Push Press (35 lb, 20 lb)
20 Unbroken Wall Balls (20 lb, 15 lb)
*If Wall Balls are not finished unbroken restart current round, total rounds recorded

All Banged up

Action is the real measure of intelligence. -Napoleon Hill

Announcements:
– The Whole 9 is coming to CFA this Saturday, and then have extended their seminar by an hour (12-4 PM)!
– New Athletes Off Season Training Program starts June 6th.
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th