WOD 12/14

Aerobic Skill Practice

Station 1
4 Rounds
1:00 Row for Calories @ 90% Effort
1:00 Active Rest  (Practice overhead Squats)

Station 2
4 Rounds
1:00 Burpees @ 90% Effort
1:00 Active Rest (Practice Clean Pull-unders)

Station 3
4 Rounds
1:00 Air Squats @ 90% Effort
1:00 Active Rest (Practice Kip Swing or kip pull-up variation)

Station 4
4 Rounds
1:00 of AbMat Sit-ups
1:00 Active Rest (Practice handstands)
*Total Reps recorded, choose a weight that allows for excellent technique during active rest/ practice times, finish all sets on one station before proceeding to the next.

Hold fast to your dreams, for without them life is a broken winged bird that cannot fly. -Langston Hughes


-Thursday’s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your favorite Paleo dessert.
Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Push-up man and woman in NYC!

AM Results
Gena 468
Rob 400
Nick 468
Tow Matt 359
Colleen 341
Liz 288
PM Results
Miguel 436
Kristin 315
David 301
Debbie 223 (Sprawl)
Betsy 354
Jeanette 311
Schittone 286
Sleeves 399
Christy 336
Stacey 460
Kavi 297
Skipper 356
Tasha 289
Melly 259
Jerry 428
Anthony 282
L.G. 298 (Sprawls)
Alex 367