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
Workout
Metcon (AMRAP – Reps)
4 Rounds
15 sec Flexed Arm Hold
45 sec rest
1 min Hollow Body Hold
30 seconds rest
1 min ME Wall Ball (20/14)
30 sec rest
Record total wall ball reps!
Metcon
Metcon (Time)
With a Partner
4 Rounds Each
20 Russian KB Swings (70/53)
400m Sprint
One athlete works at a time rotating entire rounds. Each athlete will complete 4 total rounds.