Don’t forget about your body scan appointment

Look for these guys in the parking lot. They will be right out front

Thursday 11/30/17

W/a partner
Amrap 6 min
Alternate rounds
20 double unders
10 jumping air squats
+
5 rounds for time
7 front squats
11 bar facing burpees
15 toes to bar
(Weight on the front squats goes 55/60/65/70/75%). Bar must be cleaned from the ground
+
Amrap 8 min
15h ollow rocks
12 sit-ups
9 v ups
Rest 30 seconds

General fitness

5 rounds
7 man makers
11 burpees
15 knee to chest
+
Amrap 8
15 hollow rock
12 sit-ups
9 v-up

Don’t forget that Body Spec will be here tomorrow from 11:30-8:30. Double check you appointment time. Please be here at least 15 minutes early to check in and get ready. There’s 2 spots left. CLICK HERE IF YOU WANT TO SIGN UP!

December 16th. CFDs annual holiday party. Mark your calendars and be ready to party!

Do it like Ben Smith