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Chin-up Progression x2 Sets

Make-up/Skill Day
Thunder Thighs
2 Miles of Muscle
Squatness

Squat Program
Overhead Squat 3×5 @ 3311
Frankenstein Squats 3×5 @ 2113 (Focus on a perfect rack position)
Front Squat 4×6-8 @ 40X0

Common sense in an uncommon degree is what the world calls wisdom. -Samuel Taylor Coleridge

Fat Balancing Act

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

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Chin-up Progression x2 Sets

3 Sets
6-8 Back Squats @4010
:30 Rest
4-8 Push-ups/Ring Push-ups/Ring Dips @2020
:30 Rest
6-8 Chin-ups/Pull-up Progressions
:30 Rest

then…

4 Rounds
10 Thrusters (95lbs, 75lbs)
15 KB Swings (24K, 16K)

What alcohol really does to the brain and body

It is the quality rather than the quantity that matters.-Lucius Annaeus Seneca

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Show us them guns, Walker!

Buy In/Cash Out
Chin-up Progression x2 Sets

4 Rounds
800 M Run
3 Muscle-ups
5 Handstand Push-ups/2 Kick-ups
7 Strict Toes to Bars

Excellence is not a skill. It is an attitude. -Ralph Marston

Newsflash lifting weights is awesome

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Buy In/Cash Out
Chin-up Progression x2 sets

Snatch/Clean Skill Work

5 Rounds
3 Snatches
2:00 Rest
*Weighted Recorded
*Increase each round

then…

5 Rounds
1 Clean
2 Front Squats
10 Box Jumps
3:00 Rest
*Weight Recorded  
*Increase weight each round

Above anything else, I hate to lose. -Jackie Robinson

4 Good Running Tips

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Buy In/Cash Out
1:00 Hamstring Stetch w/ band or partner/leg
10 Pistols/leg

Challenge 1
Take 15 Minutes to find a 2 RM Clean and Jerk
*One Bar Per team, everyone one the team must make 3 attempts
*Score =Final completed weight on the bar

Challenge 2
5 Minutes Max Reps on the OVHD Squat
*75 lb, 45 lb one person working at a time, one men’s bar, and one women’s bar per team
*Score=total reps

Challenge 3
5 Minutes Max Rounds of Cindy
*all team member work at once
*Score total number of combined reps

Final Score= C1+C2+C3

Experience is one thing you can’t get for nothing.-Oscar Wilde

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawg Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/leg

15 Minutes of Snatch Skill Work
*Post notes to comments

5 Rounds
:30 Wall Balls/:30 Rest
:30 Kipping Pull-ups/:30 Rest
:30 Double Unders/:30 Rest
*Post notes to comments

then…

5 Rounds
:30 Push Press/:30 Rest
:30 Jump Switch Lunges/:30 Rest
200 M Run
*Recorded

Do the right thing. It will gratify some people and astonish the rest. -Mark Twain

Ditch the Scale

Announcements:
-New Weightlifting Classes started this week spots open @ 3 PM, 6:30 PM, and 7:30 PM
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawgs Challenge, join us for the first Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/ leg

Build to a heavy Thruster

then….

5 Rounds
5 Thrusters
Hill Loop
5:00 Rest
*Try to increase weight each set
*Weight and best split time recorded

Curiosity is natural to the soul of man and interesting objects have a powerful influence on our affections. -Daniel Boone

What Can Paleo do for you?

Announcements:
-New Weightlifting Classes start today spots open @ 3 PM, 6:30 PM, and 7:30 PM
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here
-Post Big Dawgs Challenge,  Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!

Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/ leg

3 Rounds
6-8 Front Squats @3012
:30 Rest
4-8 Push-ups/Ring Push-ups/Ring Dips @2020
:30 Rest
6-8 Chin-ups/Pull-up Progression
:30 Rest

then…

5 Rounds
10 Overhead Squats
10 Barbell Lunges (total)
5 Handstand Push-ups/Holds

Approach the game with no preset agendas and you’ll probably come away surprised at your overall efforts. -Phil Jackson

Announcements:
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here