Monday 07/02/18

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4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

 

IMPORTANT DATES & INFORMATION

Holiday schedule: We will only have one class on July 4th at 8AM.

Fortress Fit BOOTCAMP classes meet Monday, Tuesday & Thursday at either 8AM or 6PM. Check it out or tell a friend!!

CrossFit Kids Summer session meets Tuesday and Thursday from 9:30-10:30 AM

Check out Programs for more information.

R.E.D Shirt Friday

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

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

3 rounds for time of:
30 kettlebell swings (53/35)
30 burpees
30 GHD sit-ups

IMPORTANT DATES & INFORMATION

MOVIE NIGHT TONIGHT at the Box - "ONLY THE BRAVE" - Friday, June 29th at 7PM

In memory of the 19 Granite Mountain Hotshots who lost their lives on June 30, 2013, we will be showing the movie "Only the Brave" this Friday at 7 PM at the gym. and participating in the Hero WOD on Saturday morning. 

HERO WOD SATURDAY, June 30th - HOTSHOTS 19 - 9AM & 10AM

The BOD POD is coming to FFCF on Saturday, June 30th and we have 5 time slots left between 10:40-11:20.

Holiday schedule: We will only have one class on July 4th at 8AM.

Check out News and Events for more details.

Fortress Fit BOOTCAMP classes meet Monday, Tuesday & Thursday at either 8AM or 6PM. Check it out or tell a friend!!

CrossFit Kids Summer session meets Tuesday and Thursday from 9:30-10:30 AM

Check out Programs for more information.

Thursday 06.28.18

 CrossFit Kids

CrossFit Kids

Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set

Time cap: 12 minutes  

 

IMPORTANT DATES & INFORMATION

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

bod pod.jpg

MOVIE NIGHT at the Box - "ONLY THE BRAVE" - Friday, June 29th at 7PM
HERO WOD SATURDAY, June 30th - HOTSHOTS 19 - 9AM & 10AM

The BOD POD is coming to FFCF on Saturday, June 30th and we have 5 time slots left between 10:40-11:20.

Holiday schedule: We will only have one class on July 4th at 8AM.

Check out News and Events for more details.

Fortress Fit BOOTCAMP classes meet Monday, Tuesday & Thursday at either 8AM or 6PM. Check it out or tell a friend!!

CrossFit Kids Summer session meets Tuesday and Thursday from 9:30-10:30 AM

Check out Programs for more information.

Wednesday 06.27.18

3 rounds for for time:

400 meter run

500 meter row

1 minute rest

 

IMPORTANT DATES & INFORMATION

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MOVIE NIGHT at the Box - "ONLY THE BRAVE" - Friday, June 29th at 7PM
HERO WOD SATURDAY, June 30th - HOTSHOTS 19 - 9AM & 10AM

bod pod.jpg

The BOD POD is coming to FFCF on Saturday, June 30th and we have 5 time slots left between 10:40-11:20.

Holiday schedule: We will only have one class on July 4th at 8AM.

Check out News and Events for more details.

Fortress Fit BOOTCAMP classes meet Monday, Tuesday & Thursday at either 8AM or 6PM. Check it out or tell a friend!!

CrossFit Kids Summer session meets Tuesday and Thursday from 9:30-10:30 AM

Check out Programs for more information.

Tuesday 06.26.18

 FFCF's Community Beach Workout

FFCF's Community Beach Workout

Max Height Box Jump

Then

Bench press 5-5-5-5-5 reps

 

IMPORTANT DATES & INFORMATION

MOVIE NIGHT at the Box - "ONLY THE BRAVE" - Friday at 7PM
HERO WOD SATURDAY - HOTSHOTS 19 - 9AM & 10AM

The BOD POD is coming to FFCF on Saturday, June 30th and time slots are available beginning at 8 AM.

Holiday schedule: We will only have one class on July 4th at 8AM.

Check out News and Events for more details.

Fortress Fit BOOTCAMP classes meet Monday, Tuesday & Thursday at either 8AM or 6PM. Check it out or tell a friend!!

CrossFit Kids Summer session meets Tuesday and Thursday from 9:30-10:30 AM

Check out Programs for more information.

Monday 06.25.18

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

R.E.D Shirt Friday

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Clean and jerk 3-3-3-3-3 reps

We want to take a moment and recognize our athletes that have served or continue to serve as members of the military or as first responders. 

Thank you for your service!

 

 

 

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What do you bring to a beach WOD? YOURSELF (and a friend!)

We will be doing lots of fun, body weight fitness with our community Saturday - bring a friend, some snacks and drinks, and enjoy an awesome day on the beach with FFCF!