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Fall Fitness Fun!

Summer is coming to an end and Fall officially begins next week. There’s no better time to set new fitness goals and learn new things. Join us and we’ll help you stay fit through the winter!

TRY IT OUT

Join us for a free class this Saturday 9/21 at 12 noon! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here.

READY TO GET STARTED? 

We still have space in our group Foundations On-Ramp Course which begins Tuesday, October 1. In our on-ramp, we’ll teach you all the movements you need to learn to join our regular CrossFit classes.

Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays

This course is 12-classes over 4 weeks, and you’ll be able to sign up for a membership when you’re done!  Click here for details.

ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!

This is a great time to support the fitness goals of your friends, co-workers, and loved ones. BONUS: Refer a Friend and you’ll receive a $25 $50 credit towards your membership, and your friend will get another $25 $50 as well! That’s a $100 savings…treat yo’self!

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November Foundations Grads

The other week we saw our November FOUNDATIONS group graduate from our on-ramp.

Welcome these new faces to the gym!

ARTICLES

+ The Best Damn Squat Mobility Article. Period. – JTS Strength

CrossFit WOD for Tuesday 11/21

7 rounds for time:
200 single unders
15 hand-release pushups
30 situps

Post time to whiteboard!

Competitive Exercise – 6am

EMOM for 14 minutes:
– 2 strict muscle-ups
– 4 handstand pushups
– 6 up & overs, armpit height

“PENNIES”

for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

HIIT WOD – Short Interval – 12pm

tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row

:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass

:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels

HIIT WOD – Short Interval – 5:30pm

Mobility

Core Work (with partner)
3 Rounds
1 min each

1. Plank High 5s
2. Side Plank (Switch @ 30Ses) with Wall Ball Rolls
3. Situps with Wall Ball Throws
4. Rest in Up Dog or Low Cobra

4 rounds,
1 Min at Stations (10 Sec Transitions)

1. Battle Ropes
2. Box Step Ups with High Knee or Kick
3. Rowing
4. Jump Rope
5. KBS
-One Lap Around Block between Rounds

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January 2017 Foundations Graduates

Give these ladies and gents a hand! They all completed the 12-class January Foundations Program.

In no order: Fab, Phil, Bernice, Tobias, Kai, Chris, Ryan, Jeny, Lindsay, Chong, Chen, Colin, Justin, Mike, Jeff, Alexis, Debby, Luke, Alex, Ted, Ali, Kelsi, Tony

Welcome these new strong, strong friends into the FCF fam!

Our next Foundations On-Ramp begins in April: reserve your spot now! Personal training options available for those who want to come in sooner.

ARTICLES

+ Runner’s Guide to the Psoas – Runner’s World

CrossFit WOD for Thursday 2/16

3 round superset:
12 dumbbell/kettlebell press
12 dumbbell/kettlebell row
(1:30 rest)

6 rounds for time:
10 overhead lunge, 52/34kg
10 deadlift, 52/34kg

Post time to whiteboard!

HellaFit WOD

 

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Commit to Be Fit!

It is the new year and we have all made our 2017 goals…right? Join us and make your fitness a priority. Our next Foundations On-Ramp Program begins Tuesday, January 17th. This program is a 12-class series over four weeks. There are three course options to choose from:

  • Morning session – 7:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Mid-day session – 11:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Evening session – 7:30 PM on Tuesdays & Thursdays. Saturdays at 10:00 AM.

Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 60 minutes. All athletes will come together for the Saturday classes which are about 90 minutes long.

Already an FCF Athlete? Bring your friends!

FCF athletes, this is also a great time to have your friends and loved ones join you. Refer a Friend and you’ll each receive a $25 credit towards your memberships! So take one last bite of that donut and sign up!

Not quite sure if this is the right fit? Join us for a Community Class!

If you would like to experience what a day in our gym feels like and sample class before registering, please look at our calendar for one of our no-obligation no-cost Community CrossFit classes.

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Free Community Class!

We are offering a free Community CrossFit class this Saturday!

Are you a member here? Bring your friends, family, and/or co-workers to join us for a workout appropriate for them! It’s a great opportunity to finally bring that person you’ve been annoying with your “PRs”, “tabatas”, and untimely stretching. Show them what FCF has to offer.

Not a member, but interested in what we do here? Come on by anyway. Also feel free to bring some friends along. We’ll show you all the things you’ve been watching us do online!

These are scheduled to lead up to our Foundations On-Ramp program. The purpose of this program is to introduce interested athletes to our facility, our community, and the CrossFit methodology. It also prepares them and their “toolbox” to be ready to be released into our ongoing group classes.

These class are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun! Don’t we look like a fun group!?

You can RSVP on our online scheduling system, or just show up! (Members who RSVP to the class, we will return the class to you so that it doesn’t count against you.)

Our next On-ramp will run January 17th through February 11th. The full course is 12 classes, 4-weeks. Click here for details.

Choose one of the following series:
– 7:00am Tuesday, Thursday & 10:00am on Saturdays
– 11:00am Tuesday, Thursday & 10:00am on Saturdays
– 7:30pm Tuesday, Thursday & 10:00am on Saturdays

Check out our free Community CrossFit Class to get a feel for what we offer!

The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.

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