CFA Results after day 1:

Stacey 12th place
Nugget 15th place
Walker 32nd place
Blake 95th place
Rob 105th place
Click Here for overall results

The calm before the storm.

CrossFit Games Sectional @ Camp Mabry
First heats start at 9 AM

Gunnin for that number one spot!

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RDLs
6-6-6-6
*Post loads to comments

then…

7 Rounds
20 Yard Resisted Run
7 Supine Ring Pull-ups

You’ll be able to spit nails, kid. Like the guy says, you’re gonna eat lightning and you’re gonna crap thunder. You’re gonna become a very dangerous person. -Mick

Vitamin D and Muscle Mass

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry

Victory in the cross hairs.

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Push-ups/Pull-ups
8×3

then…

3 Rounds
400 M Run
10 Box Jumps
10 Wall Balls

Anticipate problems and prepare to overcome obstacles. Don’t wait until you get to the top of the ridge and then make up your mind. -Dick Winters

Hard Work

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry

Daisy Fonda is ready.

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Push Press
6-6-6-6
*Post loads to comments

then…

On the Minute for 6 Minutes
3 Deadlifts (65-75% of 1 RM)
5 Straddle Jumps
Score= Best Deadlift weight

Experience is not what happens to a man. It is what a man does with what happens to him. - Aldous Huxley

Women and Strength Training

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start today!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

How Austin’s finest preps for sectionals!

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800 M Run
10 Hang Power Cleans (135 lb, 105 lb)
400 M Run
15 Hang Power Cleans (135 lb, 105 lb)
200 M Run
20 Hang Power Cleans (135 lb, 105 lb)

You hit home runs not by chance but by preparation. -Roger Maris

A Beginners guide to evolutionary fitness

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start  Tomorrow!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

The Derek Jeter of CFA prepping for the weekend!

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Overhead Squat
6-6-6-6

then…

“1/2 Cindy”
AMRAP in 10 minutes
5 Pull-ups
10 Push-ups
15 Squats

Performance isn’t a matter of who is watching, it is more a matter of how your core ethics are built and adhered to. -Byron Pulsifer

Breaking Bad Habits with IF

Announcements:
-No Class Saturday, due to the CrossFit Games Sectional @ Camp Mabry!
Olympic Weightlifting clinics w/ Chad Vaughn start  Wednesday!
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

REST

There is more to life than increasing its speed. -Mohandas Gandhi

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*If you need to make up Squat, Press, or Deadlift Rep Max can do so today.

5 Rounds
10 Dumbell Hang Clean to Thrusters (55 lb, 35 lb)
Run 300 M

*Two Person teams one person works while the other rests each teammate completes 5 rounds

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start Wednesday
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

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*If you need to make up Squat, Press, or Deadlift Rep Max can do so today, or Saturday.

3 Rounds
10 Deadhang Pull-ups
10 Wall Ball Burpees (20 lb, 15 lb)

When you arrive at a fork in the road, take it. -Yogi Berra

Apples, Paleo Shakes, and Utilitarianism

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

Big Congrats to Rob for completing his CrossFit Level 1 this weekend!
Now try to find Rob rockin the Pushup Man!