Thursday 08.22.19

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Our 30 Day Nutrition Partner Challenge starts Monday, August 19th! If you didn't get to sign up in the gym, it's not too late! Shoot us an email and we will fill you in!

Starting in September we will have a "Mobility & Margaritas" class the 2nd Friday of every month at 6:30PM. We will also be adding a "Skills & Technique" class on the 3rd Saturday of every month at 10:30AM.

Ladies Night is Friday, September 20th at 6:30! Let's have some FUN & FITNESS with the gals!! Ladies you are encouraged to bring a friend and show them why FFCF is so awesome!!

3 rounds for time of:

20 back squats (135/95)

40' handstand walk

 *10 minute time cap


IMPORTANT DATES & INFORMATION

Monday, September 2nd - Labor Day - Only 1 class at 8AM

Tuesday, Sept. 3rd - NEW AFTERNOON CLASS SCHEDULE STARTS

Tuesday, Sept. 3rd - CF KIDS starts!

Remember Every Friday is R.E.D Shirt Friday!

Remember Everyone Deployed

Wednesday 08.21.19

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Fight Gone Bad

3 Rounds for Total Score (reps + calories):

1 minute Wallball Shots (20/14)

1 minute Sumo Deadlift High Pull (75/55)

1 minute Box Jumps (24,20)

1 minute Push Press (75/55)

1 minute Row for calories

1 minute Rest

"The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle. When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts." -MuscleAndFitness.com

Tuesday 08.20.19

FALL CLASS SCHEDULE

Starting in September we are changing our afternoon and Saturday class times.PLUS we are bringing back CrossFit Kids. This year our CF Kids program will offer 2 class times for different age groups. We are very excited for our returning CF Kids and looking forward to seeing this program grow! If you would like more information, please reach out to Kara Listowski at kara@flyingfortresscrossfit.com.
*Please note we will only have 1 class on Monday, September 2nd at 8AM in observance of Labor Day.

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Complete as many rounds as possible in 12 minutes of:

1 squat snatch (135/95)

3 clean and jerks (135/95)

30 double-unders


IMPORTANT DATES & INFORMATION

Monday, August 19th - Nutrition challenge starts

Monday, September 2nd - Labor Day - Only 1 class at 8AM

Tuesday, Sept. 3rd - NEW AFTERNOON CLASS SCHEDULE STARTS

Tuesday, Sept. 3rd - CF KIDS starts!

Remember Every Friday is R.E.D Shirt Friday!

Remember Everyone Deployed