Thursday 091001 “10 Minute Ladies Choice”

Thursday 090212 011

Strength/Skill Work: Thrusters, find a 5,3, or 1 rep max.


Choice of:


As many rounds as possible in 10 minutes of:

5 pullups

10 pushups

15 squats



As many rounds as possible in 10 minutes of:

5 Handstand pushups

10 pistols (5 per leg)

15 pullups

**This Saturday’s 9am class will be take place at Bent Creek for the Assault Series 5k trail/road race. There is also a 1 mile fun run at 11am and two mountain bike races at noon and 1:00. Entry fees are extremely reasonable and all proceeds go to support Bent Creek Park! $10 5k or MTB, $5 mile fun run, $16 for both 5k & MTB. Oh, and if neither of these events sound enticing you can always come on to cheers on participants while enjoying a free cold beer from French Broad Brewing Company! Pull out your CFA attire and meet us there! Find more information here.

5 thoughts on “Thursday 091001 “10 Minute Ladies Choice”

  1. Jerry Wilson

    Strength/Skill Work Thruster: Find your 5 rep max Tim 125, Jerry 125, Jason 85
    Box Jumps
    Kettlebell swings (M-53lbs, W-35lbs)
    For time
    Tim 8:24, Jerry 8:40, Jason 10:24 This was Jason” first non-scaled WOD

  2. J$

    Very tricky…. I was like Ladies Choice? Yeah! I love choices and I’m a ladies but then I saw ladies choices meant choose between Cindy or Mary. Then I was like “Wow. That’s more like pick your poison.” But, I’ll be there. It’s only 10 minutes right?

  3. Shanna

    Name “Girl” Rounds, bands, Thruster
    Jason Cindy 6.5 blue
    Dawn Cindy 7+5 pull-ups green
    Eva Cindy 7+3 pullups gray band
    MCK Cindy 8 blue+purple bands 5x58lbs
    Elizard Cindy 8+1 pull-up purple band 5x77lbs
    KK Cindy 8+5pull-ups+9pull-ups red band 5x120lbsPR
    Selin Cindy 5rnds blue band
    Katie Mary 4rnds+5HSPU+pistols
    Daniel St. Cindy 9rnds+2pull-ups
    Dara Cindy 5.5rnds 3x95lbs, 1x100lbs!
    Eliz Hake Cindy 8+pull-ups+6push-ups 85lbsx5
    J$ Cindy 7+4pull-ups blue+red band99lbsx3
    Brian Cindy 7rnds 99lbsx3


Leave a Reply

Your email address will not be published. Required fields are marked *