Shout out to coach and FFCF owner, Kara, for competing in the all women’s CrossFit competition, A League of Their Own (ALOTO), at Mission CrossFit in San Antonio. Kara was able to compete with some of her friends she started CrossFit with over 7 years ago!! They all train at different places, one even in a different city, yet this event brought them together for some FUN, HARD WORK and ALOT-O LAUGHS!!!!
Two more shout outs go to coach Sam and coach Jess for being inspired to run a half marathon…and signing up within 12 hours of the start time! AMAZING job ladies!! One HUGE take away is that CrossFit is doing exactly what it’s suppose to do…prepare us for LIFE! 🏃🏻♀️💪🏼🥇🙌🏻🏋🏼♀️👏🏼
Amanda, Kara, Christin – Team Red, White & Blonde
Coach Sam and Coach Jess
Strict Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
“Bubbles”
AMRAP 12:
10 Burpees
25 Double Unders
IMPORTANT DATES & INFORMATION
March 1 – Spring Nutrition Jumpstart Begins
March 1 – DEXA ScanVan Returns to FFCF + Nutrition Seminar w/ Coach Jess
March 2 – 4 Week Beginner CrossFit Program Starts!
Tuesday/Thursday at 5AM – NEW High Intensity Cardio Class!
Remember Every Friday is R.E.D Shirt Friday!
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