Buy In/Cash Out
One legged hip extension 2×20/leg
Jackhammers 2×20/leg

5 Rounds
3 Snatches
rest :30
20 Walking Lunges (total)
rest :30
3-6 Kipping Pull-ups (this can be scaled up to CTB, or MUs stay within the rep range though)
rest :90
*Post weights, and notes to comments

then…

12-6-3
Snatches  
Yoke Lunges (total)
Handstand Push-ups
(See Chart for weight)
*Time recorded

All men who have achieved great things have been great dreamers. -Orison Swett Marden

Wheat One liner

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.comand 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
One legged hip extension 2×20/leg
Jackhammers 2×20/leg

Tristy’s 30th Birthday WOD!!!

30 Power Cleans
30M sprint
30 Pull-ups
30M sprint
30 Push Press
30M sprint
30 Overhead Squats
30M sprint
30 Push ups(game standards)
30M sprint
30 Double unders
M: 75 lb W: 45 lbs
Rx= Solo, or as a team

It is the set of the sails, not the direction of the wind that determines which way we will go. -Jim Rohn

Lift your Heart!

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.comand 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!

Happy Birthday Tristy!!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
2:00 Deep squat

5K Relay
*Two Person Teams
*One teammate runs at a time
*Other teammate practice gymnastic skills during the rest time (HSPU, Muscle-ups, Dips, Chin-up, etc…)

Thanksgiving week schedule
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Deep squat for 2:00

3 Sets
10 Air Squats @ 3210
:30 Rest
10 Push-ups @2010
:30 Rest
1:00 Side Plank Hold/Side
:30 Rest

then…

7 Rounds
3 Handstand Push-ups
10 Sit-ups (use abmat if available)
5 Push-ups
10 Walking lunges (total)

Thanksgiving week schedule
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Deep Squat hold 2:00

Happy Thanksgiving!!!

Travel WOD of your choice:
1 Mile Run
5K Run
7K Run

Thanksgiving week schedule
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Happy Turkey day Crossfit Austiners!!!