Announcements
We will be placing orders for FCCF apparel and RX Smart Gear Jump ropes this week in order to receive them by Christmas. See the email or contact FCCF to order yours!
FCCF Christmas Sweater Bowling Party this Saturday from 5pm-7pm. Families welcome. Free bowling and shoe rental. RSVP on Facebook event.
Olga James just had a baby. If you are interested in making a meal for the family so Olga can focus on her new baby, sign up here. Only request is no pasta.
http://www.TakeThemAMeal.com/meals.php?t=BANN6199
First City CrossFit – CrossFit
Weightlifting
Back Squat (6.6.6)
Rest 90 seconds
8L/8R KB/DB Bent Over Row
(heaviest laod without kipping)
Rest 90 seconds
Metcon
Metcon (Time)
3 RFT
10 HSPU
15 Power Clean
20 FR Step Out Lunges
A – 30 sec HS Hold, 95/65
RX – 135/95
C – Deficit 6″/4″, 155/105