Level Two
Skill
Snatch Review

WOD
A1. Row sprint intervals :30×5 @ 100
Rest :60
A2. Push-ups x6-8 x 5
Rest :60
B1. Airdyne Sprints x:30 x5 @ 100%
Rest :60
B2. Power Snatch x3x5
Rest :60
*Avg cals on the bike and rower recorded separately

Level One (Day 3)

Skill
Back Squat

WOD
A1. Back Squats x5x3 @32×1 
*Rest :30
A2. Seated DB Ext. Rotation x10-12×3
*Rest :60
B1. DB Press x6-8×3
*Rest 1:00
B2. RDLs x4-6×3 @4111
*Rest 1:00
C. Ab exercise of choice x30 reps

Jacked

*Post thoughts to comments

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

What: Men’s Meat Night

Where: Green Mesquite BBQ  in South Park Meadows

When: Thursday,  11/10 at 7:00pm

Not to be outdone by the ladies, the men of CFA will be gathering like a wolf pack to devour some meat and spend some manly time together. Come out to catch up with friends and make some new ones!

Level Two
Skill
Kip Pull-up Review

WOD
1-2-3-4-5-4-3-2-1:
Kip CTB Pull-ups
Box Jump (30”, 24”)
Toes to Bar
200 M Run

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
300m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
200m Run 
10  Step-ups/leg
20 AbMat Sit-ups (hands above head)
100m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
*Time recorded

The person lives twice who lives the first life well. -Robert Herrick

Being Strong
*Post thoughts to comments

Miguel’s Level 1 Class, working on skill

LADIES’ NIGHT is back!!

What: CFA Ladies’ Night

Where: Opal Divines on South Congress

When: Tuesday (11.08.11) at 5:30pm

Join the women of CFA for Happy Hour and good conversation!  We’ve got a lot of new faces at CrossFit Austin, so come out and have some fun with your CFA family! Hope to see y’all there!

What: CFA Happy Hour

Where:  Little Woodrows in Southpark Meadows. It’s STEAK night folks!!

When: Thursday, 10/27 at 7:00pm

Come hang out and grab a pint and/or steak with your CFA partners in crime.  Be amazed at what everyone looks like in regular clothes, and feel free to bring any friends or family.  Should be a beautiful night!