Your Favorite Memory?

Seeing as we officially shut down FCF 3.0 as of last night, we've been a bit nostalgic.

one of FCF 3.0's last classes ever

What was one of your favorite memories in 1422 11th Ave? I'm not talking about your first pull-up or Rx'ed workout. I want to know about the friends you made, or the realization of what fitness can really be.

What was one thing that changed your life in our old spot? Let us know!

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WOD for Volume Week Monday 7/22

STRENGTH

back squat 3x10

CONDITIONING

5 rounds for time:
5 ground-to-overhead, 61/45kg
10 double kettlebell ground-to-overhead, 24/16kg

Post results to whiteboard/comments/Cody.

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FCF and CFSLU represented at the recent Ragnar Relay this past weekend!

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Torture or Stretching

Colin's pre and post-WOD stretching routine.

Are you mobilizing post-WOD?

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 WOD

as many reps as possible in "a time less than 10 minutes":
ground-to-overhead, 45/25kg

You may do clean and jerks, snatches, deadlift-to-bicep-curl-to-push-press.

During the workout you will receive a 2-minute warning before time ends. Do you pace or go all out?

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The Third-World Squat - T-Nation

10-minute test on Friday!

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