Open shirts

I'll be picking up Open shirts today. I'll be at the box Friday afternoon, Saturday & Monday if you want to pick yours up. I will NOT be there Sunday morning. Jeannie

Friday, March 28, 2014

Teams of 2: 6 K Row One athlete works at a time. Switch every 250m. Athletes must complete 6 burpee box jumps (20/24) before returning to the rower. Open athletes: This will be a longer one than before. Several coaches will NOT be available Sunday. I HIGHLY recommend getting this done Friday, Saturday or Monday.... Continue Reading →

Thursday, March 27, 2014

100 Dubs 20 Hang Power Clean (75/115) 50 Dubs 20 Push Press (75/115) 25 Dubs *Scale- if not proficient with dubs 50, 25, 10 Dubs/attempts OR 100, 50, 25 singles Rest 5 min., Then: 10 min amrap 200m run w/wall ball (14/20) 20 lateral hops over MB 20 MB Russian Twists (total) 20 MB OHL... Continue Reading →

Hoodies

I have a few FSCF hoodies left. Message me if you want one. I have a few of sizes M, L & XL. Jeannie 985-788-0986

Wednesday, March 26, 2014

Emom 5 10 KBS (35/55) + 20 Dubs 5 RFT 6 Power Snatches (65/95) 12 Box Jump Overs (20/24) 200m runWonder TwinsJosh finishing up 14.4 with some Muscle Ups.Marcy getting in the zone.

Tuesday, March 25, 2014

Back Squat 5 x 5 For time: 40 Burpees 40 Thrusters (35/45)* 30 Burpees 30 Thrusters (65/95)* 20 Burpees 20 Thrusters (85/135)* *scale/modify by maintaining light(er) weight throughout This is a relatively easy to remember reminder of some smart food choices: the Paleo Food Pyramid. Ask a coach if you'd like some nutritional guidance and/or... Continue Reading →

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