WOD 11/23

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

Test Day
1 Mile Time Trail (15 Minute Cap)
* Time Recorded

Take 15 Minutes
1 RM Weighted Ring Dip @3010
*Weight recorded

Take 30 Minutes
1 RM Snatch
*Weight recorded

You can swim all day in the Sea of Knowledge and still come out completely dry. Most people do. -Norman Juster

How Many Calories do Muscles Burn?

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      
Tow Matt 7:13 +20lb 115lb
Melicious 8:25 +15lb (RP) 60lb
Joel 7:14 +60lb (RP) Skill
Rob 6:33 +55lb 115lb
Stacey 6:37 +15lb 115lb
PM Results      
Cat 8:26 +15 (RPU) 85lb
Blake 7:10 +95 150lb
Colleen 7:31 DNA DNA
Betsy 7:13 +5 80lb
Liz 9:04 +15 (RPU) 93lb
Heather 9:59 +7.5 (PU) 45lb
David 8:48 +55 (RPU) 115lb
Patrick 6:35 +75 155lb
Chris 7:40 +75 155lb
Sleeves 5:16 +70 145lb
Christy 6:34 +20 (RPU) 55lb
Winner 7:55 +30 (RPU) 65lb
Kristin 9:15

+25 (RPU)

SKILL
Nugget 5:28 +141 DNA
Kavi 7:08 +12 85lb
Schittone 7:06 +20 SKILL
LG 7:03 +25 (PU) 73lb
JJ 9;:14 +10 95lb
Cody 6:10 +30 145lb
Jenn 6:48 +20 (PU) 63lb
Alex 6:25 +30 115lb
Kristie 7:20 +15 (PU) 50lb
Zayra 9:10 +15 (KPU) 50lb
Ivan 7:10 +25 SKILL
Skipper 6:03 +30 85lb