This year we’ll be having our CFT Christmas party on Friday December 19th at Pop’s Place. We’ll be putting up a sign up sheet in the gym to get a number count. Please put your name (and anyone attending with you) down if you’d like to join us this year!!

Warm Up

*Lot Trips

*Carioca

*High Knees

*Spiderman Crawl/Samson Stretch

*Over and Under/Gymnastics Bear Crawl

*PVC Warm Up

then

Back Squat

4×3

then

“Nancy”

5 Rounds For Time:

400m Run

15 Overhead Squats 95/65

Cash Out:

3 x 12 GHD Hip Extensions

3 x 8 Toes through rings