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 |