WOD

From the Performance Menu Website:

"The CA WOD is intended for individuals wishing to improve functional strength and power—or improve their Olympic lifts for any reason—without compromising general fitness too greatly. This individual values a broad range of physical abilities, but has a greater affinity for strength than any other element of fitness. The CA WOD is also an excellent choice for CrossFitters wanting to spend a period of time focusing on greater strength development or Olympic weightlifting improvement before returning to the CrossFit WOD.

For CrossFit or fitness only, CrossFit.com is a more appropriate approach. For Olympic weightlifting only, MikesGym.org is more appropriate."

For Kids Fitness CrossFitKids.com is an excellent choice.