111916

A) 15 minutes to build to a heavy 2 rep OHS

B) 4 Rounds for time of:
10 S2O (165/115, 135/95, 105/75, 85/55)
150m Run
25/17/12 Pullup
150m Run

Mobility:
3 min lizard each side

Thanksgiving Holiday Schedule Reminder: 

• Wednesday, November 23:
  • Last Class of the day is at 12:30 PM
• Thursday, November 24:
  • No Classes at CF MVA. Join us for the Alexandria Turkey Trot! More details below.
• Friday, November 25:
  • 8 AM & 9 AM Classes
• Saturday, November 26:
  • Regular Schedule. 8 AM & 9 AM Classes
• Sunday, November 27: 
  • No Open Gym

The Alexandria Turkey Trot & Holiday Share Fundraiser

Thanks to Megan Healy, we are continuing to sponsor a family this holiday season. Over the last 2 years, we have brought gifts and holiday cheer to a local family, and want to keep this tradition. Megan has requested another family with three children, and we will share with you the information we have about them as soon as we get those details. We would like to make the November “social” the Alexandria Turkey Trot & “Holiday Share” Fundraiser.

In addition to your registration for the Turkey Trot, please consider adding a donation to the fundraiser for this family.

Not running in the Turkey Trot? Perhaps you are out of town and running on your own in a different Turkey Trot? Participate vicariously by donating straight to the fundraiser!