Monday, January 23, 2017


Workout of the Day

Front Squat Clusters
Three sets of: at 70%
(or 5-15lbs heavier than your last FS session)

Rest 30 seconds between clusters, 3 minutes between sets

CrossFit Games Open Workout 15.3
AMRAP in 14 minutes of:
7 Muscle-ups
50 Wall-Balls (20 / 14)
100 Double-unders

If you do not have muscle-ups yet, complete 14 of your highest level pull-ups

Or, 15.3 Scaled
50 WB
200 SU

-It’s time! Register for the 2017 CrossFit Games Open! Just like in the past few years, we plan on making it a little more fun and exciting with the Intramural Team competition we create only at CFF. It’s a ton of fun, so be on the lookout for info in the next few weeks.

-Mark your calendars! Coach Bob’s Army Retirement party is Friday, February 10th at the gym. Bob is celebrating 20+ years in Military. He has been planning this for months, and if you know anything about Bob, he knows how to party, so expect to have a good time. THIS IS THE OFFICIAL INVITE TO EVERYONE AT THE GYM! It’s going to be a blast, so we want you there. 

-CLEAN EATING POTLUCK: February 4th, at 6:30 PM at the gym. If you’re in the challenge or not, feel free to come. Bring your best clean ingredient dish.

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