Monday 12-15-2014

Great job to all of our athletes who competed at Christmas Chaos on Saturday. These guys did CFT proud and represented big time. Thanks also to those of you who came out to watch and support!

CFT Christmas Party will be this Friday at Pop’s Place. Please get your name on the sign up by tomorrow if you (and a guest) plan to join us! Thanks

Warm Up

*50 Jumping Jacks

*High Knees



*Over and Under/Spiderman Crawl

*Gymnastics Bear Crawl/Crab walk

*2 x 3 Strict Pull Ups/6 Hand Release Push Ups/9 Squats


Front Squat

3 x 5


3 Rounds For Time:

250m Row

1 Monkey Bar Trip

20 Push Ups

1 Monkey Bar Trip

15 Thrusters 95/65

1 Monkey Bar Trip

30 Abmat Sit Ups

1 Monkey Bar Trip

*20 Min Time Cap

*Sub 12 side to side dead hang swings for monkey bar trips

Cash Out:

3 x 8 Table Stretch

Banded Shoulder Mobility