Happy Birthday one of FFCF’s original crew members, Mannie!!! We love having you and your squad as apart of the FFCF family. We hope you have a awesome day. It’s been a privlidge to see you make so much progress over the last 2+ years and we are looking forward to seeing you crush more goals!!

FFCF WOD

Skills:

Handstand Practice and Rope Climb Practice

Handstand – Make sure to get upside down on the wall for an extended period of time.

Rope Climb – Practice footwork & big pulls, Advanced- Work on Legless climbs

Metcon:

12 minute AMRAP

12 Box Jump Overs (24/20)

10 HSPU

1 Rope Climb

Fortress Fit Bootcamp

Skills:

Every minute for 10 minutes:

Even: 2 Wall Walks

Odd: 5 Negative Pull-ups

Metcon:

12 minute AMRAP

12 Box Jump Overs

10 DB Push Press

10 Ring Rows