WOD 11/18

All-Levels
Skill
Muscle Snatch+SGBN Push Press+ Overhead Squat x2+2+2×4 Rest 3:00

WOD
“Waterfall”:
5 OH Squat
5 Bent-Over Rows
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
300 M Run
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
200 M Run
20 Air Squats
20 Ring Rows
100m Run

Logic will get you from A to B. Imagination will take you everywhere.– Albert Einstein.

Sports and Child development
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Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up?! Learn more here.
– – – – – Good luck to Coach Aaron Davis and Erica Cuellar as they take their CF Certification Exams this weekend! We know you’ll both do great!