Thursday, January 26, 2017


Workout of the Day

Clean and Jerk 1-1-1-1-1-1-1-1-1
Increasing the load each set, spend 20 minutes establishing a heavy squat clean and jerk

Rest 2 minutes between sets

CrossFit Games Open Workout 13.4
AMRAP in 7 minutes, climb the ladder of:
3-6-9-12-15-18-21 rep rounds of:
Power Clean and Jerks (135 / 95)
Toes to Bar

Score will be total reps

-It’s time! Register for the 2017 CrossFit Games Open! Just like 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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