Tuesday 03.19.19

Saturday, March 23rd we will do the final Open workout starting at 10AM!! Following the workout we will cook up some fajitas and enjoy the company of our FFCF friends and family! 
Please bring your choice of a beverage and a side to go with the fajitas. 

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3 rounds of:

Max reps of strict pull-ups

Max reps of shoulder presses (115/75)

Max-calorie row in 20 seconds

Max L-sit hold for time

START A CLOCK AND BEGIN AN ATTEMPT AT EACH EXERCISE EVERY 3 MINUTES.

IMPORTANT DATES & INFORMATION

Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
Saturday, March 23: Open WOD 19.5 at 10AMFollowed by FFCF’s “End of the OPEN Fajita Party”

Monday 03.18.19

For Time:

150 Wallball Shots (20,14)

Cash out:

Tabata Abs

IMPORTANT DATES & INFORMATION

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
Saturday: Perform the Open workout at the Saturday Throwdown Showdown where we can all participate in the workout together as a crew. 
Saturday, March 23 at 10AMFollowed by FFCF’s “End of the OPEN Fajita Party”

Saturday 03.16.19

CF Open 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees


Time cap: 12 minutes

IMPORTANT DATES & INFORMATION

Sunday, March 17: Open gym: from 1-3PM

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
 Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown where we can all participate in the workout together as a crew. 
Saturday, March 16 at 9AM

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

R.E.D Shirt Friday 03.15.19

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15 mins to work up to a heavy deadlift then,

Every 3 minutes for 7 rounds:

1 Deadlift

3-5 pull-ups

IMPORTANT DATES & INFORMATION

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
 Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown where we can all participate in the workout together as a crew. 
Saturday, March 16 at 9AM

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

Thursday 03.14.19

We have new car decals!!! Choose from white or hit you car with a pop of color.

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For time:

25 burpees

200m run

50 push-ups

200m run

75 walking lunges

200m run

100 squats

200m run

75 walking lunges

200m run

50 push-ups

200m run

25 burpees

IMPORTANT DATES & INFORMATION

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
 Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown where we can all participate in the workout together as a crew. 
Saturday, March 16 at 9AM

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

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Wednesday 03.13.19

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Work on Ring Muscle up skills for 10-12 minutes

12 Minute AMRAP

7 Box Jumps (30/24)

14 DB Push Press (50/35)

IMPORTANT DATES & INFORMATION

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
 Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown where we can all participate in the workout together as a crew. 
Saturday, March 16 at 9AM

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

Monday 03.11.19

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FFCF & Fortress Fit Bootcamp WOD

Skills: Double-under/Single-under practice

Kettlebell warm-up

Complete as many rounds as possible in 10 minutes of:

20 kettlebell swings (53/35)

40 double-unders

IMPORTANT DATES & INFORMATION

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
 Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown where we can all participate in the workout together as a crew. 
Saturday, March 16 at 9AM

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