Monday, August 6, 2012


Today Jo (Joanne Kiesanowski) will be competing in the first-ever Olympic Omnium.

Should be on our local outlets (King 5) at around 1pm Monday, then 11am Tuesday. Short windows, but you can support your fellow FCF athlete!



"Ten Minute Capacity Test"

for max total reps:
  • 4 minutes max calorie row
  • 3 minutes max pullups
  • 2 minutes max back squats, BW/.75BW
  • 1 minute max shoulder-to-overhead, 60/45kg

Rest precisely 1 minute in between each task. Post total to whiteboard!


By the way, Usain Bolt is still really, really fast.

Bolt: Back and Still the Best - NBC Olympics


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