Friday 12.15.17

 12 Days of Christmas 2016

12 Days of Christmas 2016

12 Days of Christmas

1 100 Meter Run

2 OHS 135/95

3 Power Snatches

4 Ring Dips

5 C2B

6 WBS (20/14)

7 Lateral Burpees

8 Deadlifts

9 HSPU

10  KB Swings (53/35lb)

11  K2E

12 Front Rack Lunges

 

 

IMPORTANT DATES & INFORMATION

 FFCF's Annual Christmas Movie -  National Lampoon’s Christmas Vacation

FFCF's Annual Christmas Movie - National Lampoon’s Christmas Vacation

We will only have one afternoon class this Friday, Dec 15th at 5PM! Party Class!

FFCF Christmas Dinner & a Movie - Friday, December 15th - Dinner @ 6:30 & Movie @ 8PM **Don't for get to wear your Christmas sweater!!

Bring a new toy to the gym this week for the Galveston Firefighters Association toy drive!!

 JP & Clint

JP & Clint

Wreaths Across America - Lakeview Cemetery - December 16 - 11AM - We can carpool from the gym after the 9AM class.

Santa Hustle® Galveston 5k & Half Marathon - December 17 - 7AM

Monday 12.11.17

Chris K, Jason, Chris B and John Paul at Turkey Wars III ! Great job guys ! 

Tabata Something Else
 

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to results.

Skills

Spend time with Rope Climb technique.

 

 

 

Important dates & Information:

We will only have one class this Friday, Dec 15th at 5PM! Party Class!

FFCF Christmas Dinner & a Movie - December 15th - 6:30 PM - RSVP

Bring a new toy to the gym this week for the Galveston Firefighters Association toy drive!!

Wreaths Across America - Lakeview Cemetery - December 16 - 11AM

Santa Hustle® Galveston 5k & Half Marathon - December 17 - 7AM