WOD 11/4
Buy In/Cash Out
1:00 Hamstring Stretch w/ band or partner/leg
10 Pistols/ leg
Make Up/Skill Day
Lunges
More Lunges
Thruster Repeats
Squat Program
Frankenstein Squats 3×5 @ 3311
Front Squat 3×5 @ 2113 (Focus on a perfect rack position)
Back Squats 4×6-8 @ 40X0
Be true to your work, your word, and your friend. -Henry David Thoreau
Announcements:
-New Weightlifting Classes start today spots open @ 3 PM, 6:30 PM, and 7:30 PM
-CFA will be hosting the Big Dawg Challenge Nov. 13th! Find out more information here
-Post Big Dawgs Challenge, Pilgrims and Indians Thanksgiving Pub Run November 13th!
–Thundercloud Turkey Trot Thanksgiving Day!
CFA sunrise...See what you would have to look forward to in the morning classes:)
| AM Results | |
| Melicious | 12:29 (45lbs, KPike) |
| Cat | 364 |
| Eddie | 332 |
| Bill | 10:28 (MOD) |
| PM Results | |
| Betsy | 11:04 (53 lb, H) |
| Patrick | 16:07 (75 lb) |
| Liz | 14:44 (53 lb) |
| Schittone | :78, 75 lb |
| John | :72, 115 lb |
| David | :82, 115 lb |
| Stephen | :90, 135 lb |
| G. | 357 |
| Jamie | 433 |
| Wes | :70, 185 lb |
| Stacey | :73, 115 lb |
| Christy | 333 |
| Skipper | :70, 95 lb |
| Heiny | Squats |
| Stephanie | 11:12 (15 lb, S) |
| Kavi | :78/95 lb |
| Darlene | 502 |
| Jen | 240? |
| Ginger | 147 |