At FCCF, we are fortunate to count many strong women among our members. In fact, the majority of our members are women AND the majority of our board of directors are women. Now THAT’S girl power.

In and out of the gym, these women inspire us, push us, support us, and guide us. They are leaders and teammates. Thank you for being you, women of FCCF.

photo credit: Jenny Morgan / Oh Happy Dawn Photography

TUESDAY, 3/9/21

WOD #1:

INSIDE: 4 rounds for quality:

30 sec Chin Over Bar Hold

30 sec Top of Rings Hollow Hold

OUTSIDE: 4 rounds for quality:

100ft Farmer's Carry
2x50ft KB Front Rack Carry

WOD #2: For time:

100/70 Row Calories
100 Sit-ups20 Strict Pull-ups or 30 Ring Rows
50/35 Row Calories
50 Sit-ups
10 Strict Pull-ups or 15 Ring Rows

WEDNESDAY, 3/10/21

WOD #1:

Clean & Jerk 4-4-4-4-4

WOD #2:

For quality:

Shoulder Press 12-12-12
Weighted Glute Bridge 10-10-10

THURSDAY, 3/11/21

WOD #1:

Power Snatch 3-3-3-3-3

WOD #2:

6 Rounds for Time - With a Partner:

400m Run / 500m Row / 500m Ski
2 Rounds of Cindy

1 Round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

FRIDAY, 3/12/21

WOD #1:

4 Rounds for Quality:

8 KB Plank Drags (4 each arm)
8 KB Box Step Overs

WOD #2:

Every 3 Minutes for 8 Rounds:

250m Row Sprint
2 Deadlifts at 80%

Happy International Women's Day!