Wednesday – 11.29.17

7:30 rolling out the lats Strength: Work up to 70-80% of Hang Squat Clean and Jerk Then: E:90×9 min EMOM x 4 min E:30x 2 min WOD: 3 min clock 30 Cal Assault Bike Max Thruster (75/55) 2 min clock 20 Cal Assault Bike Max Thruster 1 Min Clock 10 Cal Assault Bike Max Thruster

Tuesday – 11.28.17

Coach Cass reviewing snatch technique before the WOD Strength: 3-3-2-2-1-1 STRICT weighted pull ups WOD: CAP 20 L1 10RFT – RX 12 RFT- CRX 15 RFT 5 Burpee 7 Pull Up 11 Sit Ups

Monday – 11.27.17

Chris crushing it! Strength: 3rm back squat (heavier than EMOM weight) WOD: 12 Min Clock 1k Row In the time remaining AMRAP 7 Power Snatch (95/65) 21 DU

Hero Saturday

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his

Friday – 11.24.17

Helluva wod with this crew! WOD Teams of 3 AMRAP 25 300 KB Swing (53/35) (1 partner works at a time – partition as needed) 200 Synchro Hollow Rock (2 partners work-1 rests) 100 Burpee Box Jump Over (24/20) – (1 partner works at a time – partition as needed)

Thanksgiving Thursday – 11.23.17

From all of the coaches here at FDC, thank you for trusting us with your fitness.  It’s an absolute pleasure to coach each and every one of you through the best hour of the day!! Throwback to last thanksgiving! WOD: 35 Min Clock Teams of 4  (randomly assigned) Partners 1 & 2 AMRAP 5 CNJ

Wednesday – 11.22.17

Reminder: There is no 7:30pm class tonight. Open Gym Lunge Line WOD: “The Ghost” 6 Rounds of: 1 Min of Row (for calories) 1 Min of Burpees 1 Min of Double Unders 1 Min Rest

Tuesday – 11.21.17

Just hang in there until the turkey! Strength: 3 Back Squat EMOM x 7 Min WOD: 50-40-30-20-10 OHWL (45/25) Box Jump (24/20) Sit Up

Monday – 11.20.17

Thanksgiving Schedule: Wednesday – all DAY CLASSES normal evening classes – 7:30pm cancelled Thursday (Thanksgiving) – 9:30am class only Friday – 9:30am class – open gym 10:30-12.   WOD: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a

Saturday – 11.18.17

7:30 ladies For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time