1. Rope Climb 4x
2. 50 KBS
10 DU
40 KBS
20DU
30 KBS
30 DU
20 KBS
40 DU
10 KBS
50 DU
For Time

Winners Simply Do What Losers Won’t.

Next On-Ramp starts Monday Feb 6 @7pm! Do what most won’t do!!

Personal training available for all levels!! Contact us for information.

“GI Jane”
100 Burpee pull-ups
for time

“Sh*tfire!”
- Heather

The sista's

1. Back Squat 5×5
2. Deadlift 3×3
3. 10, 9, 8, …3, 2, 1
Hang Power Clean
Push-up
For Time

Go to bed early, get 8 hrs sleep!!

No More Excuses… ON-Ramp ONLY $99!! SHOW UP!!!!

1. Incline Press 5×5
2. 21-15-9
Slam Ball
Walking Lunge
Sit-ups
For time
*Optional: add weight to the lunge/sit-up

Welcome to all the new members of CFBA!!!

Next On-Ramp Starts Monday Feb 6 @ 7pm. No more excuses… ONLY $99!!

Personal Training available for any level athlete. Call for info!!

“Griff”
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Than…
200 Flutter Kicks

Great group for "Griff" today!

 

BAM! Strength Training Group.

Welcome to the BAM! members taking part in the Strength Training Class.

Next On-Ramp Monday Feb 6 @7pm!! ONLY $99!!!!!!