Holiday schedule & workoutS

FCCF holiday’s schedule is 8am, 9.15am, and 10.30am on 12/24, no classes 12/25, and 8am and 9.15am TRACK workout at Kezar Stadium Track with Coach Katoa.

We’re going back to our roots with AR’s 12 Days of CrossFit. Note the movement changes to accommodate the outdoor nature of the workout, and don’t forget to bring your jump rope!

THURSDAY 12/24/20

PART B | AR’s 12 Days of Crossfit, for time:

1 Run 200m

2 Power Snatches @ 135/95 lbs

3 Power Cleans @ 135/95 lbs

4 HSPUs

5 KB Swings @ 53/35 lbs

6 Box Jumps 30/24

7 Bent-over Row @ 135/95 lbs

8 Wall Ball @ 20/14 lbs to 10/9 ft

9 Double Unders

10 Pistols, alternating

11 Burpees

12 Thrusters @ 135/95 lbs

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FRIDAY 12/25/20 - GYM IS CLOSED, BUT SUGGESTED HOME WORKOUT

PART A | In 12 mins:

With a continuously running clock perform:

1 DB Thruster in the first 1 min

2 DB Thrusters in the second 1 min

3 DB Thrusters in the third 1 min

Continuing this for as long as you are able

PART B | In 12 minutes:

With a continuously running clock perform:

1 Strict Pull-up in the first 1 min

2 Strict Pull-ups in the second 1 min

3 Strict Pull-ups in the third 1 min...

Continuing this for as long as you are able

Super Fitness Robot rounds: Completing the round of 12 or more for both movements.

More Likely time rounds: Completing the round of 8 or more for both movements.

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