Happy Friday ya’ll! #champagnefriday #fcf #HYFRsquad #herowod #McGHEE

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Almost exactly a year ago!

First Friday is a little celebration we started back at CrossFit SLU when we wanted to celebrate life and training. It’s extended back to FCF and while we were hitting it hard for a while, it disappeared.

Well, it’s back!

– Athletes from 6am to 1pm expect some OJ, champagne for those of age, fruit, and other snacks!
– Athletes from 3:30pm expect some champagne, chips, and other snacks!

While we will try our best to provide for most, we’d like to see you guys bringing some stuff to share with your swolemates!

ARTICLES

+ This Gym Was No Longer a Safe Space – Morning Chalk Up

CrossFit WOD for First Friday 5/5

EMOM for 10 minutes: 6 weighted pullups, then

Rx

AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 dumbbell thrusters, 2x 40/25kg

Fitness

AMRAP in 30 minutes:
400m run
20 wall ball, 14/8#
10 single dumbbell thrusters, 30/20#

Performance

AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 thrusters, 61/43kg

Post rounds completed to whiteboard!

Olympic Weightlifting WOD

Snatch heavy, clean & jerk heavy. Maybe set a new PR.

Kettlebell WOD – New Friday class!

Abridged Primal Movement Warmup and Mobility

Carries around the block (suitcase)

Because we will have limited space, we will be working on basic movements at higher volume. Larger helpings of swings, presses and squats are on the menu. Prepare to sweat!

Gymnastics Strength – 8am!

max effort handstand work, dynamic L-sit work

core work, cast-wall walks, ring rows/lunges/HLR

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