Announcements

in 15 Minutes  
Team Front Squat 3 RM @ 30X0
* Two stations per team, weight may only increase, everyone must complete at least one lift

4 Rounds
:90 Row for calories
:90 Air Squats for reps
:30 Strict Pull-ups for reps
:60 Rest
*total reps = Score

15 Minutes Team 3 RM Strict Press @ 20X0
* Two stations per team, weight may only increase, everyone must complete atleast one lift

Create each day anew. -Morihei Ueshiba

Buy In/Cash Out
2×10 Narrow Grip Overhead Squats 32×2

4 Rounds
3 Snatch Pull-unders
:30 Rest
5 3 Position Deadlifts 
:30 Rest
3 Muscle-ups/Muscle-up Transition Work/Dip Work
1:00 Rest
*Post notes to comments

Then…

6 Rounds
4 Deadlifts (See chart)
12 Burpees
*Recorded

Many people think they want things, but they don’t really have the strength, the discipline. They are weak. I believe that you get what you want if you want it badly enough. -Sophia Loren

The BS of the overeating theory

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!  TODAY is your last day to add a plus one.

Buy In/Cash Out
2×10 Narrow Grip Overhead Squats 32×2

Make-up/Skill Day
Huhhh Huuuh HUH Helen
I am a Champion
More 02 for you

Squat Program
Russian Step-ups 3×10/leg (Unweighted)
Bulgarian Split Squats  4×6/leg @ 30X0

People deserve to have strong muscles and bones and ligaments and tendons, etc. AND look good in their undies too! -Allyson Goble (from today’s article)

Muscle Building for the masses

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.

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

Aerobic Skill Work 3 Sets of each:

Rowing or Airdyne
Row 1:00 @ 50% Effort
Row 1:00 @ 80% Effort

Jump Rope
Light and perfect singles for 1:00
Double Unders for 1:00

Running
5 Passes through hurdle course
Rest :30
*Post notes to comments

then…

20 Minutes AMRAP
20 DB Push Press (35 lb, 20 lbs)
20 Flutter Kicks
800 M Run
*Rounds recorded

I never looked at the consequences of missing a big shot… when you think about the consequences you always think of a negative result. -Michael Jordan

Oly Lifting for the speed and power athlete

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.

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

Take 30 Minutes to find a  5 rep Front Squat at 30X0 tempo
*Recorded

then….

10 Minutes on the minute
2 Cleans (see chart)
Max unbroken Strict Dips, Ring Push-ups, or Push-ups
*Post weight, and dips to comments

A finished person is a boring person. -Anna Quindlen

Centenarians

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.

Time to get motivated!

Good for new or current members!  Give the gift of fitness.  Say Merry Christmas, with the gift of health, fitness, knowledge, camaraderie, and most importantly… RESULTS!

We now offer gift certificates in the online store.  Gift cards can be used towards anything we offer including OnRamp, Personal Training, Memberships, Apparel, etc.

Use limited time promotional code “GIVEFIT” for a 10% discount on gift card purchases.

Click here to purchase yours now.

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

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

then…

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

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 TONIGHT.  See you all there!

Buy In/Cash Out
2×20 One legged Hip Extentions
2×20 Jackhammers

Challenge 1
Team Heavy Bag Run around front building and main building
*One bag per team
*Score Total Time

Challenge 2
Team Prowler Push around main building
*One sled per team
*Score Total Time

Challenge 3
3 Rounds
Medball sprint around front building
25 Wall Balls
*One Med ball per person
*Score Total Time

To be the man, you gotta beat the man! –Ric Flair

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!

CFA Push-up Woman Spotted On the Vegas Strip!

Buy In/Cash Out
2×20 One Legged Hip Extentions
2×20 Jackhammers

Deadlift/Clean Skill Work

7 Rounds
3 Deadlifts
3 Power Cleans
3 Hip Cleans to Overhead
100M Run
:90 Rest
(Weight Chart)

Trust only movement. Life happens at the level of events, not of words. Trust movement. -Alfred Adler

Benefits of lifting weights for the kiddos

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

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

Release the guilt

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!