Mobility of the Day

All Levels
Test 9: “Fight Gone Bad”
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 Rounds of:
Wall-Balls (M: 20 lbs, W:14lbs)
Sumo Deadlift High-Pull (M: 75lbs, W: 55lbs)
Box Jumps (20″ box)
Push-press (M: 75 lbs, W: 55lbs)
Row ( Max calories)

*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• Hip, hip, hooray! We’ve added new class times! You can now get your sweat on with us at 5:30 am (All levels) and 5:30 pm (*Level 2, Open gym) on Fridays. 

Mobility of the Day

All Levels
3 Rounds
400m Run
10 KB Overhead Walking Lunges
8 Pull-ups

No one wants advice – only corroboration. -John Steinbeck

Go outside! (Why contact with nature is crucial for health)
*Post thoughts to comments

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• Hip, hip, hooray! We’ve added new class times! You can now get your sweat on with us at 5:30 am (All levels) and 5:30 pm (*Level 2, Open gym) on Fridays. 

Mobility of the Day

Level Two
Test 6: 1 RM Clean-to-Thruster in 15:00
Test 7: 5 RM Front Squat (3 attempts)
Test  8:
“Annie ”
50-40-30-20-10
Double Unders
Sit-ups
S1: Rx
S2: 3 singles
*Clean to Thruster weight, Front Squat weight, and “Annie” time and scale recorded

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Quality means doing it right when no one is looking. - Henry Ford

Eating your veggies
*Post thoughts to comments 

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA!
• The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!

Mobility of the Day

Level Two
Skill
A1. American KB Swings x12-15×3 Rest :30
A2. Kip Pull-ups x5-10×3 Rest :60
*Post notes to comments

WOD
20-16-8
DB Single Arm Snatches Total (35 lb, 20 lb)
Push ups
400m Run
*Total time Recorded

Level One (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Go with the best you’ve got. -Al Lopez

5 Stages of Food Grief
*Post thoughts to comments

Announcements:

• Don’t forget! Sign-up for the CrossFit Games Open  starts TODAY (Wednesday, 02/01): Click here to sign up and represent CFA!
• The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!

Mobility of the Day

Level Two
Test 4: 1-Rep Max Power Snatch in 20 Minutes
Test 5: L-Sit Hold (2 attempts within the 60 Minutes of class time)
Test 6: 2-Mile Time Trial (2o Minute Cap)

Level One (Day 8 )
Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

With ordinary talent and extraordinary perseverance, all things are attainable. – Thomas Foxwell Buxton 

Improve Your Body Image, Improve Your Body
*Post thoughts to comments

Announcements:

• Don’t forget! The sign-up for the CrossFit Games Open starts THIS Wednesday (02/01): Click here to sign up and represent CFA!
• The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!