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4 Rounds
1:00 Row/Run/Airdyne
1:00 Walking Lunges
1:00 Jump Rope
1:00 Burpees @ Steady Pace (80% effort)
1:00 Pistols
5:00 Walk (Active Recovery)
*Record Jumps

All growth is a leap in the dark, a spontaneous unpremeditated act without benefit of experience. -Henry Miller

Dropping Under part 2

Announcements:
-TONIGHT is CFA’s Ladies’ Night again!  We will be meeting at 7:30pm at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Fro testing out the new Airdyne

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

Challenge 1
5 Rounds
20 Hang Power Snatches (75lbs, 45lbs)
10 Overhead Squats (75lbs, 45lbs)
3:00 Rest
*Score Best Split

Challenge 2
5 Rounds @ 5:00/Round
Hill Loop
10 Squats
MAX Front Plank
Active Rest for remaining time
*score Most accumulated seconds in Front Plank Hold

Knowledge is love and light and vision. -Helen Keller

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

4 Sets
6-8 Frankenstein Squats @3211
:30 Rest
4-8 Push-ups/Ring Push-ups @4112
:30 Rest
10-12 Powell Raises @3010
:30 Rest

then…

7 Minute AMRAP
15 Split Squats/leg
30 Flutter Kicks (R/L=1)

Change alone is eternal, perpetual, immortal. -Arthur Schopenhauer

Getting under weight

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

Make up/Skill Day
Jump On It
Boobilicious Barbells
To Legit to Quit

Squat Program

When I give I give myself. -Walt Whitman

Going Grain Free

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

THANKS so much to everyone who came out to participate in Grace on Tuesday! It was a fantastic event and everyone looked stunning in pink!

Buy In/Cash Out
4 Monsters Walks Forward
4 Monsters Walks Lateral
*Length of the gym

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

“Grace”
30 Clean and Jerks
For Time

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

3 Sets
8-12 L-Pull-ups or Partner Pull-ups @2010
:20 Rest
15-20 Unbroken Wall Balls (10ft line)
1:00 Rest
*Post Pull-ups and notes to comments

then…

5 Rounds
10 Unbroken Russian Swings
:10 Rest
10 Stick Jumps
:10 Rest

A friend is a gift you give yourself. -Robert Louis Stevenson

How to not rip your hands

Announcements:
-Tomorrow is Barbell for Boobs!  Don’t forget to sign up, get suited up in your most fabulous PINK attire and come out to support a great cause!
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
2x AMSAP side plank holds (goal=:90/side)

3 Sets
Max Strict Chin-ups
:60 Rest
Max Strict Dips
:60 Rest
*One teammate works, record highest set for each person

then…

15 Minutes AMRAP
2 Hang Cleans
Hill Sprint
30 Double Unders
*Record completed rounds

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
2x AMSAP plank holds (goal=:90/side)

5 Rounds
5 Strict Chin-ups
5 Burpees
100 M Run (Active Rest, so focus on perfect running technique)
10 DB Snatches/Arm (35lbs, 20lbs)
10 DB Thrusters (35lbs, 20lbs)
100 M Run (Active Rest, so focus on perfect running technique)
15 American KB Swings (24K, 16k)
15 Squats
100 M Run (Active Rest, so focus on perfect running technique)

A picture is worth a thousand words. -Napoleon Bonaparte

Elite Mind

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
2x AMSAP Plank Holds (goal=:90/side)

Make up/Skill Day
Lundi
Mardi
Mercredi

Squat Program
5 Sets
2-3 Back Squats @30×0
Rest 5:00

3 Sets
4-6 Frankenstein Squats @32×0

We have deep depth. -Yogi Berra

Being a beginner is awesome!

Announcements:
-CFA is changing our morning class times!!  Starting THIS WEEK, we will be offering a 5:30am Monday and Wednesday class, and will no longer be offering an 8:30am Monday and Wednesday class.  The new morning schedule will look like this:
Monday: 5:30am, 6:30am and 7:30am
Tuesday: 6:30am, 7:30am and 8:30am
Wednesday: 5:30am, 6:30am and 7:30am
Thursday: 6:30am, 7:30am and 8:30am
Friday: 6:30am, 7:30am and 8:30am
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here