Thursday 05.23.19

FFCF New Crew Member Shout Out!!

We would like to welcome Shannon Donnelly to the FFCF family!! Shannon has been with us for a little over a month and we are so excited to have her!! You will normally find her with the early morning crew, but occasionally you will find her hanging in the 6PM class!!

โ€œI started CrossFit last summer in my old city and fell in love. I moved to the island and had a hard time adjusting. Flying Fortress came into my life during a particularly rough and dark patch and the people here were like a breath of fresh air. Great and challenging workouts and even better people. They reignited my love for CrossFit. Iโ€™m so glad this community has welcomed me with open arms.โ€ -Shannon-

That smile says it all ๐Ÿ˜We are so happy you found us! Keep up the good work!!

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5-3-1 Deadlift

Then

For time:

15 bar over burpees

5 clean and jerks (185/125)

12 bar over burpees burpees

4 clean and jerks

9 bar over burpees

3 clean and jerks

IMPORTANT DATES & INFORMATION

**All Saturday classes are now at 8AM**

Monday, May 27 at 8AM - Memorial Day MURPH

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

Remember Everyone Deployed

Wednesday 05.22.19

Check out this FFCF Crew member flex'n in London at CrossFit Shapesmiths! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ Danielle Lipscomb was recently on a family trip in London and walked by this gym everyday. She said she would tell her family about all the movements they were doing!!๐Ÿ˜๐Ÿ‹๐Ÿปโ€โ™€๏ธ"My CrossFit training helped with the million flights of stairs we had to climb, running for trains and lifting my heavy suitcase!"

We love hearing how training in the gym prepares our members for adventures and life in general!!

Do you want to be better prepared for LIFE and all that is coming in your future?? Contact us and see what FFCF can do for you!! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป

Danielle at CrossFit Shapesmiths in London!

Danielle at CrossFit Shapesmiths in London!

3 rounds for time of:

1000 meter row

40 kettlebell swings (53/35)

40 wallball shots (20/14)

35 minute cap

IMPORTANT DATES & INFORMATION

**All Saturday classes are now at 8AM**

Monday, May 27 at 8AM - Memorial Day MURPH

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

Remember Everyone Deployed

Tuesday 05.21.19

Happy Tuesday! FFCF is very proud to introduce our newest crew member and congratulate Karen and Levi on their sweet bundle of joy! We are excited to be on this journey with them and help grow STRONG families!!

Levi said Karen was a champ and barely broke a sweat!! Go Karen!!๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿป๐Ÿ‘๐Ÿผ

We are so happy for these two and canโ€™t wait to meet Leland!! ๐Ÿ’™๐Ÿ’™๐Ÿ’™

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5-3-1 Back Squat

5-3-1 Shoulder Press

Then
โ€Annieโ€

50-40-30-20-10 Reps for time:

Double-unders

Sit-ups

IMPORTANT DATES & INFORMATION

**All Saturday classes are now at 8AM**

Monday, May 27 at 8AM - Memorial Day MURPH

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

Remember Everyone Deployed

Monday 05.20.19

Armed Forces Day is celebrated on the third Saturday in May. Today FFCF is observing Armed Forces day by completing the workout โ€œ21 Gunsโ€
This WOD was created for "WOD With Warriors," as a functional fitness tribute workout "to honor our Nation'sโ€™ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

Read more about Armed Forces Day here!

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โ€œ21 Gunsโ€

21 minutes:

400 meter Run

21 Push-Ups

21 Box Jumps (24/20)

15 Burpees

9 Pull-Ups

IMPORTANT DATES & INFORMATION

**All Saturday classes are now at 8AM**

Monday, May 27 at 8AM - Memorial Day MURPH

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

Remember Everyone Deployed

Saturday 05.18.19

Today we are giving a shout out to one of our crew members, Colin Adler! Heโ€™s heading back out to sea and this was his last week with us for the next months. He has worked really hard the last 4 months and it shows!! Itโ€™s been a pleasure having 2 of the Adler boys apart of our FFCF family and we are going to miss you! His brother, Sean, has been a member for over 2 years and has been even more motivated since Colin became a member. โ€œItโ€™s been great having my brother at FFCF. It keeps me more accountable and motivated.โ€ Sean remarked. Of course there are other perksโ€ฆlike sharing a locker and having extra gear to use! HA! ๐Ÿ˜‰We will be looking forward to Colinโ€™s return and the 6AM class will be ready for you when you get back!!

Sean and Colin

Sean and Colin

5 rounds:

18 Calorie row

20 DL (185/125)

19 WBS (20/14)


IMPORTANT DATES & INFORMATION

**All Saturday classes are now at 8AM**

Saturday, May 18 at 10AM: Beach Day at Beachtown!!

Monday, May 27 at 8AM - Memorial Day MURPH

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

Remember Everyone Deployed

R.E.D Shirt Friday

Happy Birthday to our FFCF crew member, Lori Betz!! We hope you have a wonderful birthday and get to celebrate this weekend. You deserve it!! You have put in hard work this past year and it shows. You have accomplished so many great things in the gym: handstand push-ups, handstand walking, pull-ups and good progress on your Olympic lifts! You also have a lot to be proud of outside the gym: becoming a grandmother, a new job and one of your sons graduating college!! We are so happy for you and love having you in the FFCF family! ๐Ÿ˜ƒ

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Every 90 sec x 10

2 Power Snatches

Work up to a heavy 2

Then

Complete as many rounds as possible in 12 minutes of:

3 rope climbs,

20 box jumps (30/24)

IMPORTANT DATES & INFORMATION

**All Saturday classes are now at 8AM**

Saturday, May 18 at 10AM: Beach Day at Beachtown!!

Monday, May 27 at 8AM - Memorial Day MURPH

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

Remember Everyone Deployed