141215 Monday 0900 & 1800 & 1915


If you did not know FTCF came, saw and conquered at the Camp Humphreys hosted SnowDown Throwdown! Four events over the course of 10 hours where every last drop of effort was expended and culminated in podium places in all divisions! Here are a couple photos and the breakdown of placings:

Jared and Cheyenne took 2nd for the team event.
Keith Moneymaker took 2nd for the individual men’s RX event.
Kaley Kania took 1st for the individual women’s RX event.
Lisa took 1st for the scaled individual women’s event.
Joel took 1st for the scaled individual men’s event.







A. Progressive Model Squat Therapy

Take 20 Minutes to find your 1RM Front Squat

Secret Service Snatch Test
10 Minute AMRAP
KB Snatches 53/35

All right guys! Here it is! The Secret Service Kettlebell Test. 10 minutes of max kettlebell snatches. Switch arms as often as you want. Great chance to get better at the snatch and work on your forearm bruises at the same time! Wear wrist bands if you want, but I don’t recommend them. It will only make you rely on them instead of getting better at the movement so you don’t need them!

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