Athletes,

Monday, October 10th is Columbus Day. Since it is a holiday, we will only be hosting a 0900 class only (no evening classes). Following the WOD we are having a cleaning party! Cleaning and oiling up the bars, rowers, shed, locker, whiteboards, etc. It is time for us to do our part by cleaning and maintaing the equipment we are constantly using.  FTCF will provide lunch for those that volunteer their time!

Please RSVP on the event created on our Facebook page so I know how much food to provide 🙂

SWOD
Every 3min for 15min
Shoulder Press 3-5r @2001
Build to heavy.  *If you achieve 5 reps, then add weight

WOD
2016 Team Series Event 2
In teams of 4, RELAY between Male-Female-Male-Female for time

100 Double Unders (100 Single Unders)
25 T2B (25 Situps)
25 Deadlift (225/155: Scaled is 155/105)
50 Box Jump Overs (24/20 : Scaled is Box Step Overs)

Time Cap: 25min