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FRCF will be closed today.
"If you want it, scream out for it. If it’s worth having it is worth fighting for, leaping off the safety of your branches and risking it all for, lending your terrified but courageous wail into the fading light for. Be new, and use this day to excuse it, start fresh and jump. Fight. Scream for the life you want to live. Take the chances and marvel at where the chances will take you. I promise you can fly. I promise you will soar."
- TKG
Workout
As many rounds in 7 minutes of:
12 power snatches, 95 lbs (65 lbs)
12 barbell jumps, over the barbell
Then
2 minutes rest
Then
As many rounds in 7 minutes of:
12 thrusters, 95 lbs (65 lbs)
12 pullups, chin over
"Be quick with praise, and friends will know what your silence means."
- Robert Brault
Workout
For time:
100 double-unders
5 rounds of:
15 wall ball shots, 20 lbs (14 lbs)
10 burpees
Then
100 double-unders
"Drawing on my fine command of language, I said nothing."
- Robert Charles Benchley
Rest day.
"Most conversations are simply monologues delivered in the presence of a witness."
- Margaret Millar
Workout
As many rounds in 12 minutes of:
12 burpees
12 power snatches, 95 lbs (65 lbs)
12 V-ups
"A man is called selfish not for pursuing his own good, but for neglecting his neighbor's."
- Richard Whately
Workout
For time:
1000 meter row
3 rounds of:
15 overhead squats, 95 lbs (65 lbs)
15 pushups
Then
500 meter row
"Though we travel the world over to find the beautiful, we must carry it with us or we find it not."
- Ralph Waldo Emerson
Workout
5 rounds for time of:
10 pullups, chin over
10 ring dips
10 front squats, 95 lbs (65 lbs)
"Ever get the feeling that sometime early in your life there must have been a briefing that you missed?"
- Robert Brault
| Times: | ||
| Adam | 4:17 | |
| Andrew | 13:30 | |
| Boomer | 5:31 | |
| Caitlyn | 10:50 | |
| Cannon | 11:24 | |
| Cari | 9:38 | |
| Chad | 9:01 | |
| Charles | 9:48 | |
| Danelle | 10:08 | |
| Gillum | 15:19 | |
| Hanzlick | 8:53 | |
| Jackie | 14:21 | |
| Javier | 6:04 | |
| Jenn | 8:40 | |
| Jenn B | 7:04 | |
| Jody | 7:24 | |
| Kadir | 9:24 | |
| Kahn | 11:45 | |
| Kilbane | 8:10 | |
| KO | 6:58 | |
| Lance | 4:37 | |
| Matt B | 8:07 | |
| Matty G | 6:24 | |
| Ogden | 9:07 | |
| Owen | 9:33 | |
| Paul M | 10:43 | |
| Pety | 8:59 | |
| Powell | 8:03 | |
| Rosa | 9:48 | |
| Sara | 13:23 | |
| Scott | 6:48 | |
| Scuba | 12:10 | |
| Stefan | 9:29 | |
| Steve | 9:40 | |
| Ted | 8:15 | |
| Tiff W | 7:58 | |
| Katherine | 8:34 | (modified) |
| Margie | 8:35 | (modified) |
| Jess | 9:57 | (modified) |
| Denise | 13:15 | (modified) |
| Shaina | 7:33 | (modified) |
| Evan | 9:20 | (modified) |
| Lisa | 17:07 | (modified) |
| Weight Room | ||
| Caitlyn | ||
| Boomer | ||
| Jody | ||
| Adam | ||
| Shaina | ||
| Jenn H | ||
| Jenn B | ||
| Matt B | ||
| Powell | ||
| Hanzlick | ||
| Chad | ||
| Stefan | ||
| Ted | ||
| Ogden | ||
| Sager | ||
| Kilbane | ||
| Holland | ||
| Lance | ||
| Kumi | ||
| Tiff W | ||
| Rosa | ||
| KO | ||
| Owen | ||
| Kadir |
Merry Christmas!!!!
FRCF will be closed for the day.
"I have found that the conclusion, "Nobody cares" is always based on an insufficient sampling."
- Robert Brault
Workout
30-20-10 reps for time of:
kettlebell swing, 24 kg (16 kg)
goblet squat, 24 kg (16 kg)
pushups
"To apply "what ifs" to the past and "so be its" to the future is to get it exactly backwards."
- Robert Brault
| Times: | |
| Amy | NFT |
| Ann | 9:28 |
| Chad | 5:51 |
| Charles | 11:03 |
| Cori | 6:35 |
| Dana | 7:06 |
| Danelle | 8:14 |
| Fran | 7:35 |
| Gunner | 8:13 |
| Hanzlick | 6:50 |
| Jackie | 7:38 |
| Javier | 4:46 |
| Jenn | 6:06 |
| Jess | 8:27 |
| Jody | 5:55 |
| Josh O | 5:41 |
| Jumper | 8:18 |
| Kaylee | 7:45 |
| Kilbane | 6:35 |
| Kim | 12:27 |
| KO | 9:20 |
| Lauren | 9:53 |
| Leddy | 10:26 |
| Margie | 7:23 |
| Marilyn | 9:52 |
| Morriah | 7:32 |
| Owen | 7:22 |
| Paul | 8:15 |
| Pete | 7:28 |
| Powell | 8:28 |
| Rosa | 10:24 |
| Scott | 5:24 |
| Scott S | 9:36 |
| Shaina | 7:22 |
| Stacks | 7:24 |
| Stacy | 8:37 |
| Wiley | 6:07 |
| Weight Room | |
| Scott | |
| Kilbane | |
| Gunner | |
| Lauren | |
| Cori | |
| Rosa | |
| KO | |
| Scuba | |
| Jumper | |
| Hanzlick | |
| Powell | |
| Owen | |
| Ogden | |
| Chad | |
| Dana | |
| Shaira |
The FRCF Holiday Photos are Posted Here:
https://facebook.com/media/set/?set=a.571255569621389.1073741831.369581949788753&type=1&l=22827658cb
Workout
As many rounds in 20 minutes of:
5 hang squat cleans, 135 lbs (95 lbs)
10 pullups, C2B if you can
30 double-unders
"Silence is a source of great strength."
- Lao Tzu
| Rounds: | ||
| Alex | 8+7 | |
| Amaria | 7+21 | |
| Boomer | 8+10 | |
| Caitlin | 7+2 | |
| Cannon | 7+5 | |
| Cari | 6+3 | |
| Chad | 7+15 | |
| Cori | 8+6 | |
| Dana | 6+8 | |
| Dandrews | 8+7 | |
| Emily | 7+6 | |
| Fran | 7+9 | |
| Hannah | 7+42 | |
| Hanzlick | 7+2 | |
| Huffine | 8+5 | |
| Javier | 7+30 | |
| Jenn | 6+15 | |
| Jumper | 9+4 | |
| Kadir | 8 | |
| Kalee | 9+9 | |
| Kilbane | 6+42 | |
| KO | 8+7 | |
| Kumi | 5+9 | |
| Lauren | 5+8 | |
| Leddy | 5+5 | |
| Matt | 8 | |
| Matty G | 10+7 | |
| McG | 5+5 | |
| Morriah | 7+5 | |
| Owen | 9+2 | |
| Parker | 6+3 | |
| Rhonda | 9 | |
| Rosa | 7+15 | |
| Rylander | 5+6 | |
| Scott | 9+20 | |
| Scuba | 6+5 | |
| Shaina | 12+10 | |
| Shawn | 8 | |
| Stacy | 8+12 | |
| Tiff W | 6+10 | |
| Josh | 5+10 | (95 lbs) |
| Gunner | 8 | (95 lbs) |
| Brett B | 7+12 | (95 lbs) |
| Droog | 8+5 | (95 lbs) |
| Andy | 4+15 | (95 lbs) |
| Cheryl | 7+5 | (65 lbs) |
| Dre | 5+14 | (55 lbs) |
| Ann | 7+15 | (55 lbs) |
| Jenny | 8 | (55 lbs) |
| Lisa | 6+6 | (55 lbs) |
| Jenn B | 9+30 | (modified) |
| Amy | NFT | (modified) |
| Evan | 8+8 | (modified) |
| Jess | 7+18 | (modified) |
| Denise | 5+13 | (modified) |
| Melody | 5+11 | (modified) |
| Boot Camp | ||
| Danelle | ||
| Dever | ||
| Charles | ||
| Weight Room | ||
| Rosa | ||
| Cheryl | ||
| Dandrews | ||
| Matt B | ||
| Kalee | ||
| Jenn B | ||
| Jodi | ||
| Cori | ||
| Holland | ||
| Sager | ||
| Fogel | ||
| Saunders | ||
| Kilbane | ||
| Owen | ||
| Shaina | ||
| Hannah | ||
| Chad | ||
| Owen | ||
| Dana | ||
| Kadir | ||
| Rhonda | ||
| Lauren | ||
| Rosa | ||
| KO | ||
| Fran |
