Tuesday, April 7, 2015

Congrats to everyone that participated in the CF Open! We’re excited to see all of the motivation as well as new goals so many of you have set. That being said, many of you are looking to add additional skill work, strength, conditioning to your current program. This is great, however, as the summer approaches class size is increasing, so keep these few things in mind. 


1) The class WOD (and space/equipment for those doing class WOD) takes precedence over any other training.


2) 5am & 5pm classes are our busiest, therefore No additional training other than class WOD can be done during these class times.


3) If you choose to do alternative training or lifting during any other class time please check with Coach first to ensure space/equipment is available and He/She will let you know where to work.


4) In addition to your fitness, your safety is our concern and responsibility while training at FSCF. Please be careful not to overtrain. One training session/class per day is sufficient. Adding skill work is great, however,  adding intense conditioning and/or mixing programs can be unsafe.

These guidelines are to ensure everyone gets the most of their membership. Please have consideration of coaches, members and our limited space. 


Back Squat

70% x 5

75% x 5

80% x 3

85% x 2


10 RFT

12 WallBalls (14/20)

10 Box jumps (20/24)

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