WOD 11/22
Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band 1:00 per leg
Deep squat hold 2:00 total
Rowing Skill Practice
7 Rounds
5 Slow Perfect Strokes
100M @ 85% effort
*Post notes to comments
Double Under Practice
7 Rounds
15 Unbroken Singles
Max Unbroken Double Unders
*Post notes to comments
7 Rounds
:30 Hollow Rocks
200M Run
*Time Recorded
You can never plan the future by the past. -Edmund Burke
Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout
CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!
| AM Results | |
| Kirk | 9:03 Rx |
| Mike | 9:27 (HH) |
| Andrew | 10:21 (HH) |
| Tow Matt | 9:38 Rx |
| Tannifer | 10:13 (HH) |
| Chaz | 9:07 Rx |
| Jables | 9:16 Rx |
| Anthony | 10:01 (HH) |
| Julie | 12:19 (HH) |
| Joel | 10:26 (HH) |
| Ray | 10:24 Rx |
| Bill | 13:09 (HH) |
| PM Results | |
| Cody | 9:01 Rx |
| Patrick | 9:30 Rx |
| Blake | 9:37 Rx |
| “G” | 10:14 Rx |
| Jordan | 9:42 Rx |
| Aaron | 10:20 Rx |
| Schittone | 10:02 Rx |
| J.C. | 9:54 Rx |
| Jerry | 9:03 Rx |
| Tristy | 9:44 Rx |
| Winner | 9:23 Rx |
| Wes | 9:20 Rx |
| Chris | 9:59 Rx |
| L.G. | 9:46 Rx |
| Lyzz | 9:40 Rx |
| Skipper | 9:11 Rx |
| Jenn | 9:30 (HH) |
| Debbie | 10:30 MOD |
| Melly | 11:22 (HH) |
| Heinie | 11:05 (HH) |
| Cara | 10:31 (HH) |
| Alex | 9:11 Rx |
| Zoom | 9:44 (HH) |
| Kavi | 10:17 (HH) |
| C.C. | 9:12 (HH) |