GOAT DAY!

EMOMx 10:
Odd Min: Movement 1
Even Min: Movement 2

Movement ex: double unders, gymnastics, olympic lifts, etc

*“Goat” is CrossFit slang for a movement that challenges us.  These are the best days to turn perceived “weaknesses” into “strengths.”

Cardio Killer

AMRAP 20

Work for 20 minutes accumulating as many reps of the following in any combination.

Run or row for meters, bike for calories or jump rope.

IMPORTANT DATES & INFORMATION

18.2 is going down tomorrow!! Every Saturday at 9AM our community will gather for the Saturday Throwdown Showdown where we can all participate in the Open workout together as a crew. 

What is the CrossFit “OPEN” season? Click here to find out more information.

We will be live streaming the CrossFit Open workout announcement every Thursday. What will it be? Find out together on the big screen at FFCF!

**Don’t forget every Friday is R.E.D Shirt Friday!!!

Remember Everyone Deployed