First City CrossFit – CrossFit
FCCF is closed on Friday 11/28/2014
You can come help us put the new rubber flooring into place if you are looking for a workout. Email info@firstcitycrossfit.com if you are interested in helping out.
You can also run a 5k for time. There are a bunch of great smartphone apps for helping you measure and time your 5k. You can post your results in Wodify.
Workout
5k Run (Time)
Max Effort 5k Run
Mobility
1. Knee to the armpit – 2 mins per side
2. Hug knee across the chest – 2 mins per side
3. Forward bend, straight back – 1 min x2
4. Runners lunge – 2 min per side
5. Monster Quad / Couch Stretch – 2 min per side