WOD 12/6

Buy in/Cash Out
Narrow grip over head squat 2×10 @ 32X2

3 Rounds
400 M Run
21 Swings (24k, 16K)
12 Pull-ups


Oly/Gymnastics Skill Work:

4 Rounds
5 Clean Pull-unders
Rest :30
:30 L-Sit Hold (Fraction as needed)
Rest :30
:30 Handstand Hold (Fraction as needed)
Rest 1:00

A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals. -Larry Bird

Choline and Fatty Liver

-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 TONIGHT.  See you all there!

AM Results
Mike 11:59 Rx
Tannifer 11:51 (12lbs, Jump)
Andrew 12:48 (16K, Jump)
Chaz 11:51 Rx
Ray 9:55 (16K)
Rob 9:59 Rx
Bill 10:38 (2 RNDS, 16K, GB)
Stephanie 11:50 (12K, GB)
Melicious 13:08 (BB)
Stephen 13:47 Rx
Heather 16:12 (12K, BB)
Chappy 14:52 (12K)
Nugget 7:52 Rx
Wes 9:43 Rx
PM Results
Blake 9:36 Rx
Patrick 10:54 Rx
Chi-Mike 10:41 Rx
Chris 11:10 Rx
Jables 12:41 Rx
G. 13:50 Rx
Winner 13:54 Rx
Kristin 14:25 (12K, Band)
Boone 9:19 Rx
Sleeves 9:16 Rx
Christy 13:33 (12K)
Stacey 9:25 Rx
Skipper 10:55 (20K)
Jerry 10:48 Rx
Kavi 12:20 (35 lb, Band)
Kristy 12:02 (12K, Band)
Jenn 12:14 (12K, Band)
Prince 13:21 (16K, Band)
Anthony 13:36 (16K, Band)
Carissa 17:22 Rx
Cody 11:18 Rx
Megan 14:20 (BB)
Aubrey 14:29 Rx
Zoom 18:34 (BB)
Liz 15:34 (MOD)
Jordan 19:45 (12K, GB)
On Ramp
Jeanette 4:45
Lana 4:57
Alan 5:09
Tall D 5:10
Allie 5:46
Tini 5:36
Kayla 5:12