WOD 12/2
Buy In/Cash Out
2×20 One Legged Hip Extensions
2×20 Jackhammers
Make-up/Skill Day
Dirty Thirty
Snatchy Yokey Goodness
Burpee Boxes
Squat Program
OVHD Squat 3×5 @32×1 (focus on increased depth each rep)
Front Squat 5×3 @30×1
Back Squat 3×5 @30×0
We are what we believe we are. -C. S. Lewis
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.com and 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!
| AM Results | ||||
| Monday | Tuesday | Wednesday | Squat | |
| Jables | 16:49 Rx | |||
| Eddie | 19:25 (53 lb) | |||
| Tow Matt | 10:14 Rx | |||
| Turk | 12:28 Rx | |||
| Stephen | 12:42 | |||
| Rob | Yes | |||
| Chaz | Yes | |||
| PM Results | ||||
| Patrick | Yes | |||
| Colleen | 13:12 35lbs (Jump, Knee, Single) | |||
| Cat | 10:05 (Band, Single) | |||
| Fro | 12:02 (115lbs, Pike) | |||
| Julie | 9:50 (Sprawls, 12″) | |||
| Chris | 8:23 Rx | |||
| Sleeves | 5:46 Rx | |||
| Christy | 6:08 Rx | |||
| Julie L. | 9:06 Rx | |||
| Heather | 20:43 35lbs (Band, Knee, Singles) | |||
| Stacey | 7:18 (83lbs, Pike) | |||
| L.G. | 28:04 Rx | |||
| Kristie | CFT | |||
| “G” | 6:51 Rx | |||
| Nugget | 5:14 Rx | |||
| Jerry | 5:55 Rx | |||
| Carissa | Yes | |||
| Melly | 12:00 (Sprawls, 18″) | |||
| Heinie | 15:07 (Knee, Band) | |||
| Skipper | 6:45 Rx | |||
| Kavi | 10:35 (65lbs, Pike) | |||
| On Ramp | ||||
| Kathleen | 4:34 | |||
| Kayla | 4:30 | |||
| Cecilia | 6:08 | |||
| Christine | 4:06 | |||
| Lana | 4:19 | |||
| Alan | 5:23 | |||
| David | 4:29 | |||
| Jeanette | 4:00 | |||
| Ally | 4:31 |