December 2010

Buy In/Cash Out
2×20 One legged Hip Extentions
2×20 Jackhammers

Challenge 1
Team Heavy Bag Run around front building and main building
*One bag per team
*Score Total Time

Challenge 2
Team Prowler Push around main building
*One sled per team
*Score Total Time

Challenge 3
3 Rounds
Medball sprint around front building
25 Wall Balls
*One Med ball per person
*Score Total Time

To be the man, you gotta beat the man! –Ric Flair

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there!

CFA Push-up Woman Spotted On the Vegas Strip!

Buy In/Cash Out
2×20 One Legged Hip Extentions
2×20 Jackhammers

Deadlift/Clean Skill Work

7 Rounds
3 Deadlifts
3 Power Cleans
3 Hip Cleans to Overhead
100M Run
:90 Rest
(Weight Chart)

Trust only movement. Life happens at the level of events, not of words. Trust movement. -Alfred Adler

Benefits of lifting weights for the kiddos

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there

Buy In/Cash Out
2×20 One Legged Hip Extensions
2×20 Jackhammers

Make-up/Skill Day
Dirty Thirty
Snatchy Yokey Goodness
Burpee Boxes

Squat Program
OVHD Squat 3×5 @32×1 (focus on increased depth each rep)
Front Squat 5×3 @30×1
Back Squat 3×5 @30×0

We are what we believe we are. -C. S. Lewis

Release the guilt

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there!

Buy In/Cash Out
2×20 One legged Hip Extentions
2×20 Jackhammers

5 Rounds
100 M Row @ 50%
300 M Row @ 90%
10 Ring Rows @3013 tempo
*Post notes to comments

then…

5 Rounds
12 Burpees
10 Box Jumps step down (24″, 20″)
*Total Time Recorded

Our blunders mostly come from letting our wishes interpret our duties. -Eli Seigal

8 Herbs and spices

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there