150523 Saturday 0900 (Fundamentals at 1000)

Athletes,

Spread the word. Fundamentals will be happening at 1000 so show up early for our 0900 class. Unless you are watching FTCF on games.crossfit.com then I understand!

Jared – FTCF

A. WOD
Diluted Murph
Cash in: Run one lap around the block

16 Rounds for Time Without the vest or 12 RFT with the vest!
5 Pullups
10 Pushups
15 Airsquats

Cash out: 1 Lap around the block

150519 Tuesday 0900 & 1800 & 1915

Athletes,

The Korea Throwdown weekend is finally extinguished and did we make a splash. Our team didn’t do as well as we would of given some small judging errors but it was still an amazing experience.

11252025_837918799610489_6656000098014128824_n

Kaley Kania: 3rd Overall Female
Will Davis: 18th Overall Male
FTCF Alpha Team: 8th Overall Team

It was a feat of performance just to get here. Let alone do so well.

10409284_837937016275334_8315794236348874689_n

Big Shout out to CrossFit Osan’s team for a 3rd Place Showing and Loriedana Ballesteros for 1ST PLACE SHOWING!

Check it

Jared – FTCF

A. Progressive Model Ring Dips

B. Heaving Snatch Balance + Behind the Neck Split Jerk
2@65% ,2@70%,2@75%, 1@80%,3×1@85%

C. WOD
100 T2B
Everytime you break 10 Wallballs 20/14lbs

This WOD takes between 15-25 Minutes so really take your time on the Snatch Work. Coaches focus athletes on form!