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. 

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. 

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!

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!

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!

Level Two
Skill
A1. Ring Dips x6-8 x3 Rest :45
A2. DB Snatch x5/arm x3 Rest :45
A3. MB Walking Overhead Lunges x10/legx3 Rest :45
*Post weights to comments

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

Perfection is not attainable, but if we chase perfection we can catch excellence. - Vince Lombardi

Gut Health
*Post thoughts to comments

Announcements:

• Don’t forget! Sign up for the CrossFit Games Open is 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!
• Thanks to Mel Joulwan for the wonderful Well Fed cook book signing and reading! Your tasty recipes keep many of us happy and hungry for more!

Circle of Awesomeness Challenge Tests
Test 1:
Vertical Jump (3 attempts)

Test 2: 
Karen
150 Wall Balls Shots for time
(20 lb, 10 lb)

Announcements:

• Good luck to all of our Circle of Awesomeness Challenge participants as they kick off the challenge today! 
• Mel “Melicious” Joulwan will have a book signing today at noon (as part of the Circle of Awesomeness Challenge). Learn more here.

WOD
Half Cindy (10 Minute AMRAP)
5 Pull ups
10 Push ups
15 Squats
*Total Rounds recorded

The truth is the only thing worth having, and, in a civilized life, like ours, where so many risks are removed, facing it is almost the only courageous thing left to do. - E.V. Lucas

Sleep
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday (as in TOMORROW)! Today is the last day to get in on the action, so sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.

All Levels – AM
Brandon	7	Jump, KPU
Schittone	8	Rx
Marissa	6	Rx
Teeny	8	Jump, KPU
Snookie	7	Jump, KPU
Valyn	6	Jump, KPU
Jackie	5	Jump, KPU
Caitlyn	6	Jump, KPU
Irl	6	Jump, KPU
Tow Matt	7	Rx
Reis	8	Mod
Ballet	10	Rx
Audrey	6	Rx
Kristin	7	Rx
Sherman	9	Rx
Can2	7	Rx
Walker	8	Rx
Paddy	8	Rx
Lola	7	Jump, KPU
Chris	7	Rx
Michael	8	Rx
Sanchez	7	Rx
Mer	8	Jump, KPU
Trixie	7	Band, KPU
All Levels – 12P
Blake	10	Rx
Danny	12	Rx
Laila	8	Jump, KPU
Amy	5	Jump, KPU
Chapel	6	Jump, KPU
Ty	6	Band, KPU

Level One (Day 6)
Skill
Front Squat
Dead Lift

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

“Don’t try to be different. Just be good. To be good is different enough.” - Arthur Freed

Top 6 Anti-Inflammatory Foods
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors and friends who competed in The Fittest Games this weekend – each one of you is amazing!

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (2:00 on/ 1:00 off)
10 Wall Balls
Front Plank
*With partners, alternate one person wall balls while the other does a front plank
*Record Total Wall Balls

Courage is like love; it must have hope for nourishment. -Napoleon Bonaparte

Pursuing Strength
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors and friends who competed in The Fittest Games this weekend – each one of you is amazing!