9/4-9/6- Labor Day Weekend Update!

Hi everyone! We hope you’re all doing well and are looking forward to the long weekend. We have some fun events on tap at FCCF, starting with the CrossFit Total on Saturday, “The Seven” on Labor Day Monday, and the September Bingo challenge.

Check it out below!

Saturday 9/4 - CrossFit Total 

  • You get 3 attempts each at the Squat, Strict Press, and Deadlift. Your score is the sum of your best lifts. (More detail on the history and guidance for this WOD here.) 

  • This will be a different workout then we typically do for Saturdays, but we’ll still partner up, help load weights, and cheer for each other as we close out our 12-week strength cycle and go for max lifts!

  • Expect classes to run close to 1hr and 15 mins as we need more time to fit in max efforts on the 3 lifts 

  • If you’re missing that cardio stimulus, throw in a run/row over the weekend and come back on Monday for a tough hero WOD (see below)

  • Some general guidance to optimize your performance:

    • Treat it like big game/test day - Eat, sleep, & hydrate well the night before/day of

    • Check your recent 1 rep results for these lifts (if you don’t know, no problem, we’ll treat it as a heavy single for the day)

    • Stretch/Mobilize before you get to class

    • Take adequate rest between max efforts (2-3 mins)

    • Have a snack and eat between movements

    • Don’t be afraid to fail! As long as form is good, going to failure can help us understand our true max. (We’ll go over how to fail safely and coaches will keep a close eye on movements and stop people if things start to get sketchy) 

Monday, 9/6 - Labor Day Hero WOD: “The Seven”

This workout honors seven CIA officers who were killed by a suicide bomber who had posed as a potential informant reporting on Al-Qaeda at a remote base in southeastern Afghanistan on December 30, 2009.

Seven rounds for time of:

  • 7 Handstand Push-ups

  • 7 Thrusters (135/95 lbs) 

  • 7 Knees to Elbows

  • 7 Deadlifts (245/175 lbs)

  • 7 Burpees

  • 7 Kettlebell Swings (70/53 lbs)

  • 7 Pull-ups

September FCCF Bingo Challenge!

  • We’re running another healthy habits challenge this month, this time in Bingo format!

  • Pick up/Print your Bingo cards at the gym and fill out over the course of the month to earn prizes (mark 5 across/down/diagonal or blackout!)

  • Keep it at the gym on the back of the scores whiteboard if you need help with accountability!

Lindsey Whitehouse