170216

Athletes,

Presidents day weekend is approaching. Class times for the weekend are as follows:

Friday (02/17):  No 0745am, only hosting a 0900 class
Saturday (02/18):  0900 class
Monday (02/20): No 0745am class, only hosting a 0900 class, no evening classes.

Don’t forget to order your FTCF hoodies: https://www.customink.com/g/ppm0-00aw-y98z 

New to CrossFit or well-seasoned CrossFit athlete, be sure to sign up for The 2017 CrossFit Open: https://games.crossfit.com

GYMNASTICS:
15min EMOM
Alternating between:
8-10 Ring Dips
8 Alt. Pistols
45 sec. Hollow Body Holds

WOD:
5 Rounds
Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off.

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