FCF 4.0 Tease #1

FCF 4.0 Tease #1 from Knees Out Media

Ahem.

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WOD for Wednesday 6/5

STRENGTH

• Every 30 seconds for 4 minutes: 1 back squat (@ 85% of 1RM)*
• Rest exactly 2 minutes.
• Every minute on the minute for 4 minutes: 1 back squat (@ 90% of 1RM)**

* 9 total reps.
** 5 total reps.

CONDITIONING

4 rounds for time:
400m run
25 dips
100m waiter's walk, 20/10kg

Post results to whiteboard/comments/Cody.

---- RUN CLUB / Extracurricular CV Mario will be *running* a run club tomorrow evening at 6pm. Meet at CFSLU. Everyone is welcome to join! RUN/ROW: 5k for time BIKE/AIRDYNE: 20 minutes for max distance ----
Training On An Empty Stomach - WOD Talk

Do you prefer training on an empty stomach or do you eat/take something beforehand?

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Memorial Day 2013

We have normal hours today. RSVP for classes here.

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Remember to give a moment of silence at 3pm. Remember that Memorial Day isn't necessarily about the bbqs or the day off of work. Remember that this is about the people who serve us- those who allow us the freedoms we have today.

via the Huffington Post

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WOD for Memorial Day Monday 5/27

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as you like. If you have body armor or a 20# weight vest, wear it.

Compare to Friday 26APR2013. Post results to whiteboard/comments/Cody.
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Double Unders Are As Easy As Air Squats. Really. - WOD Talk

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