WOD 11/29

Buy In/Cash Out
One legged hip extension 2×20/leg
Jackhammers 2×20/leg

Tristy’s 30th Birthday WOD!!!

30 Power Cleans
30M sprint
30 Pull-ups
30M sprint
30 Push Press
30M sprint
30 Overhead Squats
30M sprint
30 Push ups(game standards)
30M sprint
30 Double unders
M: 75 lb W: 45 lbs
Rx= Solo, or as a team

It is the set of the sails, not the direction of the wind that determines which way we will go. –Jim Rohn

Lift your Heart!

-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.comand let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there!

Happy Birthday Tristy!!

AM Results  
Andrew 17:00 35lbs (HPC, Knee, Singles)
Kirk 12:07 Rx
rob 13:01 Rx
Chaz 16:18 Rx
Mike 14:44 Rx
Tow Matt 15:12 Rx
Ray 14:12 (Singles)
Walker 18:00 Rx
Bill 17:00 45lbs (Band, Singles)
Nick 12:53 Rx
Heather 15:16 (MOD)
Tannifer 15:52 (MOD)
PM Results  
Nugget 8:35 Rx
Wes 8:40 Rx
Blake 9:09 Rx
Betsy 11:55 Rx
Cody 13:09 Rx
Patrick 13:52 Rx
G 15:04 Rx
Ryan 17:48 (Singles)
Chappy 18:55 (35lb)
David 19:05 (Band, Singles)
Boone 12:37 Rx
Tristy 14:02 Rx+65lb
Stacey 10:57 Rx+65lb
Sleeves 11:10 Rx
Christy 12:15 (MOD)
Chris 15:20 Rx
Lyzz 12:37 (MOD)
Jerry 13:18 Rx
Debbie 15:08 (MOD)
Kristie 15:58 35lbs (Band)
Carissa 20:11 Rx
Prince 21:13 65lbs (Singles)
Chi Mike 10:53 Rx
Abby 13:16 37lbs (Band, Knee, Single)
Alex 19:34 Rx
Liz 13:09 (Band, Knee, Single)
Jenn 17:10 37lbs (Band, Knee, Single)
Zoom 17:58 35lbs (Band, Knee)
Crash 17:09 25lbs (Jump, Knee, Single)
Megan 14:23 35lbs (Band, Knee, Single)
Kavi 18:08 65lbs (Band, Singles)
Aubrey 16:26 Rx
Schittone 15:30 (MOD)
On Ramp  
Cecilia 12:10
Kathleen 7:58
Kayla 8:28
Ally 6:38
Christine 6:55
Lana 7:04
Jeanette 6:49
David 7:42
Alan 7;55