FCCF Town Hall August 2nd: Tell us your questions!

There have been a lot of changes in the past few weeks and months! We'll host a community town hall on August 2, 2020 via Zoom to share updates, answer questions, and make sure we're all on the same page, going forward.

Head on over to this survey to check out the agenda, help us pick a time that works for everyone and tell us what additional questions you have.

And a heads up that Thursday’s 5pm workout (7/23) will be OUTSIDE at McLaren Park with Coach Alex! (And check out the Fog Lights feature on Coach Alex over on the FCCF Insta account.)

Thursday 7/23

PART A | CLEAN SEQUENCE | 20 MIN CAP

5 sets of (2+2):

2 High hang power snatches + 2 Overhead squats

PART B | FOR MAX POUNDS

4 minutes:

25/20 Calorie row

75 Double unders

Max hang power snatch (pick load)

Rest 4 mins

Repeat

Thursday 7/23 - OUTDOOR VERSION

PART A | CLEAN SEQUENCE | 20 MIN CAP

5 sets of (2+2+2):

2 Dumbbell power snatches + 2 Dumbbell squat snatches + 2 Overhead squats

PART B | FOR MAX POUNDS

4 minutes:

1:30 or 400m Run

75 Double unders (or max 1:30)

Max dumbbell hang snatches

Rest 4 mins

Repeat

Friday 7/24

PART A | FOR TIME & QUALITY

45 Reps of each, split however you like:

Bulgarian split squats (total for both legs)

Plank to push up

Strict pull ups

Russian twists (per side)

PART B | FOR TIME & QUALITY

Handstand push up technique work: Part 1

3-6 sets of 20 seconds of each movement, 1-2 mins rest between each movement

Bear walk

Bent arm bear

A-frame inverted press

Elevated inverted press-on knees/toes/wall

Then… ride a bike or go for a walk or jog!