Kirk and Joel both got their first muscle ups on Wednesday.  Great job guys.  Louis is our newest “muscle up whisperer, page ” coaching the guys to their first ascent on top of the rings.  Kirk told me the other day he had one more goal before the year was out – the first muscle up.  He got it with less than 2 weeks left in the year.  Clutch!
Denny and Sam both taught their first classes this week.  It may be cold and the year is slowing down, sales but things are getting awesome at CFO.

Workout of the Day
Strength
Week 3 of the Cube
Back Squat
1 set of 8, salve 70% of 1RM
Use a THOROUGH warm up before this attempt, 15-20 heavy-ish reps to get there. 
Conditioning
For time
50 Chest to Bar Pullups
100 Hand Release Pushups
150 Squats
Run TL Davis Loop
There is a 15 minute cap on the bodyweight stuff.  If you are still working on bodyweight stuff at 15 minutes, stop and begin your run.