Monday, June 30, 2014

Monday 6/30/14 WOD

800 m run
2rounds of 
40 box jumps
30 pull-ups 
20 pistols
10 HS pushups
800 m run

Friday, June 27, 2014

***Reminder: Beach WOD tomorrow at 9am***

Remember we're back to our 9am Saturdays for summer starting tomorrow and we're kicking off by meeting at FC at 9 then running to Dane Street Beach for a Beach WOD.

Don't miss out!!

Thursday, June 26, 2014

Wednesday, June 25, 2014

Tuesday, June 24, 2014

Monday, June 23, 2014

Monday 6/23/14 WOD

Strength: deadlift 10x1

20 min amrap
3 HS push-up 
6 dead lifts 
9 pull-ups 

Thursday, June 19, 2014

Like Our Page To Stay Updated!

Starting next week all WODs and FC News (including scheduling updates, etc.) will be posted to our Facebook Page here:

Please be sure to like it to stay updated!

Thursday 6/19/14 WOD

400 m run
15 OH Squats
15 burpees

Wednesday, June 18, 2014

Monday, June 16, 2014

Tuesday 6/17/14 WOD

HS push-ups 
Dead lifts 225/185

Monday 6/16/14 WOD

50 walking lunge steps, 
25 chest to bar pull-ups, 
50 box jumps @24", 
25 back extensions, 
50 double unders
25 ring dips, 
50 knees to elbows, 
25 wallball "2-fer-1s" @20/14LBS, 
50 sit-ups, 
25 push-ups 

Sunday, June 15, 2014

**Summer Schedule Reminder**

Just a reminder there's no open gym on Sundays for the summer. Get out and enjoy the weather! You can see the full schedule here.

Friday, June 13, 2014


Alright folks, we stayed optimistic all day long but the rain won out - no cookout tonight. Stay dry!

Come down to FC early tomorrow. We've got a great WOD planned and we'll be getting updated pics done for the site! See you then!!

FC Friends and Family Cookout Tonight!

Don't be scared of a little rain. Come hang with these guys tonight at 6:30 for our Friends and Family Cookout!

Thursday, June 12, 2014

Tuesday, June 10, 2014

Tuesday 6/10/14 WOD

Deadlifts @1.5 bw
Bench Press @bw
Cleans @.75 bw

Monday, June 9, 2014

Sunday, June 1, 2014

Monday 6/2/14 WOD

2min @ ea. station
Box jumps
Wall ball
Kb swings
Goblet squats
800 m run

Comp WOD
5x1 strict press
5x3 weighted pull ups
10-9-8-7-6-5-4-3-2-1 strict press 95lbs and strict chest to bar pull ups
50-40-30-20-10 GHD sit ups and kb swings