WOD 11/24
Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Sit in a deep squat 2:00
Make-up/Skill Day
Practice makes perfect
Tests take 2
Squat Program:
OVHD Squat 3×5 @41×3 (focus on overhead position)
Back Squat 7×2-4 @20×0
Front Squat 3×5 @30×2
Travel WOD:
2 Rounds
25 Burpees
50 Flutter Kicks (R,L=1)
400 M Run
*Post to comments
Courage is grace under pressure. -Ernest Hemingway
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 | |||
| Andrew | Squats | ||
| C.C. | 7:17 | +25 (PU) | 45lbs |
| Jables | 7:22 | +20 (RPU) | 68lbs |
| Tannifer | 9:02 | +25 (PU) | Skill |
| Kavi | Squats | ||
| Blake | Squats | ||
| Mel | 10:17 | ||
| Chappy | 6:40 | +8 | Skill |
| Tow Matt | Squats | ||
| Rob | Squats | ||
| Bill | Squats | ||
| Alex | Squats | ||
| Ray | Squats | ||
| Noon | |||
| Betsy | Squats | ||
| Cody | Squats | ||
| G. | Squats | ||
| Ivan | Squats | ||
| Schittone | Squats | ||
| PM Results | |||
| Meli | 9:27 | +10lb (RPU) | 47lb |
| Colleen | 10:35 (HH) | ||
| Kristy | 10:32 (HH) | ||
| Jen | 10:30 (HH) | ||
| Patrick | Squat | ||
| Christy | Squat | ||
| Sleeves | Squat | ||