Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

Challenge 1
5 Rounds
20 Hang Power Snatches (75lbs, 45lbs)
10 Overhead Squats (75lbs, 45lbs)
3:00 Rest
*Score Best Split

Challenge 2
5 Rounds @ 5:00/Round
Hill Loop
10 Squats
MAX Front Plank
Active Rest for remaining time
*score Most accumulated seconds in Front Plank Hold

Knowledge is love and light and vision. -Helen Keller

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

4 Sets
6-8 Frankenstein Squats @3211
:30 Rest
4-8 Push-ups/Ring Push-ups @4112
:30 Rest
10-12 Powell Raises @3010
:30 Rest

then…

7 Minute AMRAP
15 Split Squats/leg
30 Flutter Kicks (R/L=1)

Change alone is eternal, perpetual, immortal. -Arthur Schopenhauer

Getting under weight

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

Make up/Skill Day
Jump On It
Boobilicious Barbells
To Legit to Quit

Squat Program

When I give I give myself. -Walt Whitman

Going Grain Free

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

THANKS so much to everyone who came out to participate in Grace on Tuesday! It was a fantastic event and everyone looked stunning in pink!

Buy In/Cash Out
4 Forward Monster Walks
4 Lateral Monster Walks
*The length of the gym

7 Rounds
5  Push-ups
10 Lunges/Leg (in place, one leg at a time, hands on hips)
Rest 1:00

7 Rounds
Hill Sprint
Walk Back

7 Rounds
5 Kip Pull-ups
20 Sit-ups
Rest 1:00

All truth, in the long run, is only common sense clarified. -Thomas Huxley

Straight Cash Homie

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

Buy In/Cash Out
4 Monsters Walks Forward
4 Monsters Walks Lateral
*Length of the gym

Announcements:
-It’s almost time for CFA’s Ladies’ Night again!  Nov. 1st at 7:30pm we will be meeting at Milano Cafe 4601 Southwest Parkway Austin, TX 78735
-CFA will be hosting the Big Dawg Challenge Nov. 13th!  Find out more information here

“Grace”
30 Clean and Jerks
For Time