1.Single Arm Dumbbell Bench (5×10)

*Alternate arms each rep.

2. Single Arm Bent Over Row (5×10)

Come watch the the announce at FFCF tonight at 7!!
It’s Open Week! Tune in to the Rogue Iron Game to watch the announcement of CrossFit Open Workout 20.1 Sign up for the Open at games.crossfit.com. Coverage begins at 6:30pm CST on Thursday, October 10th!

For time:

Accumulate 2000 meters by either running, rowing or both.

IMPORTANT DATES & INFORMATION

October is Breast Cancer awareness month. Please wear something PINK on Wednesdays!!

Thursday, October 10 at 7PM – The 2020 Open starts! – Watch live at FFCF

Friday, October 11 – First “Friday Night Lights” at 5:30

Saturday, October 12 – Mobility and Mimosas – 10:15AM

Friday, October 25 – FFCF Halloween Party

Remember Every Friday is R.E.D Shirt Friday!

Remember Everyone Deployed