Flashback Friday: Colin B doing HSPU back at FCF 3.0
Some random things:
– Tomorrow we are hosting a FREE COMMUNITY WORKOUT at 12pm SHARP. Bring anyone you want! Just show up!
– Not this coming Saturday, but NEXT Saturday is our Holiday Party at Optimism Brewery.
– Registration for the 2017 CrossFit Games Open is up! This year will be like last year at FCF w/ the Intramural Open starting with VERSUS X and ending with VERSUS XI!
– Apparently if you purchase a pair of the new Reebok CrossFit Nano 7’s then you get a free 2017 CrossFit Games Open registration!
Also: I already registered myself AND Team Foundation CrossFit:
ARTICLES
+ China Facing Weightlifting Ban as IOC Sanctions More Athletes Over Doping – BBC Sports
CrossFit WOD for Skills Friday 1/13
Fitness
5 rounds for time:
9 Z-press, 20/15kg
9 pushups
9 dips
Performance
5 rounds for time:
9 hspu
9 pushups
9 ring dips
Olympic Weightlifting WOD
overhead squat, snatch + snatch balance, 2 cleans + 1 jerk