All Levels
WOD
3 Rounds
400m Run
10 DB Thruster
10 Ab Mat Sit ups
100m DB OH Waiter Carry (switch arm at 50m)

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.

All Levels
Skill
10 Minutes, On-the-Minute:
1-3 Ring Dips
3 American KB Swings
*Post or record total reps

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 Two
Strength/Make Up Day
A. DLs x4-5×4 @ 75-80% Rest 3:00
B. Pause Front Box Squat x5x4 @ RPE 8-9 Rest :30
C. Ab Circuit x 1 Rounds, No Rest:
- Superman Hold :60
- Plank Holds :90/side
- Tic-Tacs :60 total

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 Two
Fran
21-15-9
Thruster (95 lb, 65 lb)
Pull-ups

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!

Level Two
Skill
A1. Strict CTB Chin-ups 5-3-AMRAP Rest :60
A2. Hang Snatch x2-3×5 @ RPE 8-9 Rest :60
A3. Front Rack Reverse Lunges x5/legx3 @ Snatch Weight Rest :60
*post pull-up reps and weight to comments 

WOD
3 Rounds
6 CTB Pull-ups  (Vets may scale up to Muscle-ups M:4, W:2 )
8 TnG Deadlifts @ 55-60%
10 KB Swings (24K, 16K)
*Rx, Time, and DL weight recorded

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

Enjoy the little things, for one day you may look back and realize they were the big things. - Robert Brault

Semi NSFW due to language but funny none the less
*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 1 – AM
Suzi/Sarahi	128
Faraon/Charlie	152
J.Black/Jason/Misti	200
Marley/Lexi	184
Level 2 – AM
Charlie	4:59	165lb
Kristin	3:52	95lb
Albert	5:07	165lb
9AM	4:45	205lb
Stephen	4:16	135lb
MegO	5:26	85lb
Mike	3:59	155lb	Rx
Haley	3:53	45lb
Sarah	4:31	45lb
Tow Matt	4:30	155lb
Colleen	3:25	85lb
Snooki	4:06	95lb
Bryan	4:21	115lb
Can2	4:12	225lb	Rx
Erica	3:57	110lb
Becky	3:52	75lb
Cindy	4:37	95lb
Schittone	5:29	155lb	Rx
JJ	4:41	115lb
Ballet	3:58	135lb	Rx
Kavi	5:47	135lb
Walker	3:50	115lb	Rx
Ray	3:15	155lb
Chris	3:53	115lb
Michael	3:43	135lb	Rx
Ladies – AM
Caitlyn	3:39	95lb
Mer	3:54	65lb
Irl	4:11	85lb
LV	3:39	65lb
Sarah	5:09	MOD
Megan	4:24	MOD
Chapel	4:28	65lb
Level 1 – 12P
Jess/Kiehl	123
Katie/Monk	100
Level 2 – PM
Randy	4:39	165lb
Danimal	5:06	185lb	Rx
Jables	3:31	105lb
Marissa	3:49	105lb
G	4:14	80lb
Chaz	4:13	185lb	Rx
Cat	4:29	155lb
Nic	2:33	205lb	Rx
Eric	4:57	240lb	Rx
ABC	4:23	135lb
MLS	4:27	85lb
Tasha	3:13	90lb
Elena	3:54	55lb
Danny	2:49	215lb	Rx
Wood	4:23	255lb	Rx
Greg	3:07	185lb	Rx
Sanchez	4:43	155lb
Jonathan	3:50	95lb
Ryan	4:12	135lb
David	4:44	135lb	MU
Sleeves	4:15	225lb	Rx+70lb
Turk	4:08	215lb	Rx+70lb
Jim	4:03	160lb	Rx
Ross	4:04	115lb
Jeff	3:58	185lb	Rx
Veronica	3:50	45lb
Mikey	5:15	235lb	Rx
Helen	3:53	55lb
Gold	3:44	245lb	Rx