⏰ NEW CLASS TIME! ⏰ Our Olympic lifting class for FFCF members will be held every first Thursday of the month at 5:30 pm! Come and get top notch training from one of our THREE USAW certified coaches!

Front Squat

8×2 @80%

Dirt Off Your Shoulder

5 Rounds for Time:

50 Double Unders

10 Double Dumbbell Thrusters (50s/35s)

*See SugarWOD for more details and to log you results.

Happy Birthday to the Coast Guard!

Thank you for your 230 years of service! ????????????????????????