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!

Announcements:
-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!!