30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

On-Ramp 5

December 09, 2014

Announcements

Reminder: Bring in any new toy for Toys-4-Tots & get your name entered to win a FREE months membership in January. We’ll also draw for a few more free prizes.

Tacky Christmas Sweater Party: Thursday Dec 18th @6:30pm. We’ll do a Dirty Santa gift swap. Keep gifts under $20 please. We will draw a name from the Toys-4-Tots donation for FREE month in January. If you can bring a dish for everyone to snack on:) Hope to see all our CFSF family there.

-MERRY CHRISTMAS

Main – On-Ramp/Beginners Class

Warm-up

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon (Time)

4 rds

200 Meter Run

10 Pull-Ups

12 Deadlift

15 Wall Balls

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