Announcement
Starting September 8, 2015 On-Ramp will be held during the schedule linked below
First Saturday of each month @ R5 (Wayne)
Third Saturday of each month @ ML (Ardmore)
CLICK HERE TO VIEW THE NEW SCHEDULE
@CFML (Ardmore)
On-Ramp Class #3
Skill Review:
Air Squat
New Skill:
Shoulder (strict) Press
Push Press
Push & Split Jerk
Thruster & Wall Ball
Push Press
Push & Split Jerk
Thruster & Wall Ball
W.O.D.:
“Flashdance”
21-15-9-6-3
Wall Balls
Pull Ups
Row for Calories
21-15-9-6-3
Wall Balls
Pull Ups
Row for Calories