We have such an awesome community here at FCF. Thank you to each and every person who came out to our Post-Holidays party this past Saturday!

Anyone else notice something in the Step-and-Repeat?


Monday 2/4

5k row or 5k run. Do whatever sounds worse. Then establish a back squat 3RM.

Post time to whiteboard.

Tuesday 2/5

3 rounds for time:
15 squat cleans, 61/43kg
15 ring dips

Post time to whiteboard.

Wednesday 2/6

3 rounds for time:
3 legless rope climbs
5 strict HSPU


5 rounds for time:
4 rope climbs
5 kipping HSPU

Post time to whiteboard.

Thursday 2/7

5 rounds for time:
1:00 handstand hold
21 toes-to-bar

Post time to whiteboard.

Friday 2/8

AMRAP in 20 minutes:
21 back squats, 61/43kg
2/1 rope climbs

Post score to whiteboard.

Saturday 2/9

in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 strict pullups, 10 single leg squats [alternating], 15 pushups)

in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 pullups, 10 pushups, 15 squats)

Post teams and scores to whiteboard.

Sunday 2/10

every 2:00 lift then add weight. go until a total of 3 missed lifts:
a. clean & jerk
b. below-the-knee block pull

Post loads to whiteboard.




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