FFCF wants to give a big BIRTHDAY shout out to Rohit!! We hope you are enjoying your vacation with your pup and look forward to seeing you when you get back. We are extremely happy to have Rohit apart of our crew and are proud of how far he has come since starting CrossFit in December. His attention to detail, such as perfecting Olympic lifts, may have something to do with his job as a surgeon as it requires being technical and detail oriented!! We know your a bada$$ in the OR and that’s showing in the gym too!

Happy Birthday and keep up the AWESOME work!!!

3 rounds for quality:

7 dumbbell bench presses (AHAP)

5 strict L pull-ups

Then

For time:

1000 meter row

IMPORTANT DATES & INFORMATION

**All Saturday classes are now at 8AM**

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

Remember Everyone Deployed