Wednesday 03.06.19

Flying Fortress CrossFit offers multiple programs in addition to our CrossFit program! We have a CrossFit Kids program and a bootcamp: Fortress Fit. For more information please browse our website or reach out to us at info@flyingfortresscrossfit.com.

One of our CrossFit kids doing 19.2!

One of our CrossFit kids doing 19.2!

FFCF WOD

Tabata push jerk (95/65)

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch (95/65)

Post total reps to results.

IMPORTANT DATES & INFORMATION
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 9 at 9AM

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
 

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

Monday 03.04.19

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FFCF WOD

3 rounds of:

2 minutes of rope climbs

2 minutes of Turkish get-ups (50/35)

Rest 2 minutes then proceed to cash-out.

Choose one:

1000 meter row, 800 meter run or 1 mile bike

Fortress Fit Bootcamp

10 Mins 45 on/15 off - Alternating - Weighted Lunges/Plank

AMRAP 12

250 m row

10 Burpees

10 KB Deadlifts

IMPORTANT DATES & INFORMATION
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 9 at 9AM

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT
 

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

Saturday 03.02.19

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

R.E.D Shirt Friday 03.01.19

Remember Everyone Deployed

It’s R.E.D Shirt Friday at FFCF. We wear our red shirts to show support to our military and all who are deployed! We want to honor those who have made the decision to protect our country at all cost. Today we look at the fighting spirit of the Marines and hope that their courage will inspire us to keep fighting for the best lives possible, while also fighting for others in our lives who may need a helping hand.

This caught my intention the other day and I wanted to share.

Michael Campofiori was diagnosed with Leukemia at age 11. He won the battle against cancer after enduring five years of chemotherapy treatments. On February 23, 2019, he fought his way through “The Crucible,” a grueling 54-hour culminating event that pushes recruits to their physical and mental limits, and earned the title of United States Marine.
#BATTLESWON

This short video can be seen on the Marine’s Facebook or Instagram.

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Overhead Squat

5 -5 -5 -3 -3 -3 -1 -1 -1

IMPORTANT DATES & INFORMATION
 
Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown: Saturday, March 2 at 10AM

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

Thursday 02.28.19

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FFCF WOD

3 rounds for time of:

60 double unders

30 kettlebell swings (53/35)

15 burpees




Fortress Fit Bootcamp

Tabata Thursday!

Push-ups

Wallball Shots

Shuttle Sprints

Knee/Leg Raises

**1 min rest between sets

IMPORTANT DATES & INFORMATION
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live viaCrossFit Games website.
 
Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown: Saturday, March 2 at 10AM

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

Tuesday 02.26.19

Bernie says make sure those reps count!

Bernie says make sure those reps count!

FFCF WOD

Complete for time:

800m run

25 pull ups

50 air squats

25 clean & jerks (135/95)

50 air squats

25 pull ups

800m run

Fortress Fit Bootcamp

For reps:
3 min row for cals

rest 2 mins

12 Min AMRAP

12 KBS

12 Burpees

12 Pull-ups

rest 2 mins

3 min row for cals

IMPORTANT DATES & INFORMATION
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live viaCrossFit 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 2 at 10AM