This past week FFCF had the opportunity to host a group from the Air Force Special Operations. We were very excited to have them use our facility to get in some training as they prepare themselves for the schools they are about to attend! We wish them well in all their future endeavors and we thank them for their service!

For max reps at each station:

Tabata DB shoulder presses (35/25)

Tabata DB weighted jumping lunges (35/25)

Tabata ring dips

Tabata DB weighted walking lunges (35/25)

Tabata DB push presses (35/25)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

IMPORTANT DATES & INFORMATION

FFCF will be closed Saturday, October 20th.

Save the date: October 26th at 5:30PM – Halloween WOD and Movie night!