WOD 4/22

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

4 Rounds
Run 400 M @80%
10 Russian Step-ups/leg
10 Dips or Push-ups
10 Handstand Push-ups or 1:00 Handstand Hold
:30 Plank Hold
*Not for time, maintain a steady pace and keep moving the entire time


5 Sets
Split Squats x4-6 @3010
*Weight per hand for 6 reps recorded

The more things you do, the more you can do. -Lucille Ball

How appropriate is Bacon?
*Post thoughts to comments

-Free WOD, tomorrow,  April 23rd at 11:00am.  Sign your friends and family up here!
-Help support the Leukemia and Lymphoma Society with Andrew (9AM) Minnick tomorrow night at Fado’s!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar.
Here is more information.

Mikey and Mego synchronizing their ball throws

AM Results
Rob 35lbs
Carissa 26lbs
Mego 10lbs
Tow Matt 20lbs (Step ups)
Ray 30lbs
Steven 30lbs
Melicious 15lbs
Senator 30lbs (Step ups)
Christy 20lbs (Step ups)
Kristin 20lbs
Angela 20lbs
Zoom 12lbs
Letty 20lbs
Suzy Split squats
Danielle 15lbs
Kavi 20lbs
9am 20lbs
Lance 30lbs
Natalie 8lbs (Step ups)
Lana 10lbs
Colleen 5lbs
Joe 30lbs
Walker 2.5lbs
Stephanie 20lbs
Mango 20lbs
Betsy 10lbs
Arnie 20lbs
Ryan 20lbs
Chaz 10lbs
“G” 10lbs
John D. 15lbs
Teeny 5lbs