Everyone come out and participate, volunteer, and/or spectate at Friday Night Lights this Friday at CFFC.
Friday classes will be the regular schedule for morning and noon classes. No regular afternoon classes but you can sign up for a heat or just come watch.

CrossFit First Creek – CrossFit


Metcon (AMRAP – Reps)

25 minute AMRAP

100 thrusters (95/65)

80/65 calorie row

60 burpee over rower

40 power snatch (95/65)

20 box jumps (30/24)

If you complete the reps under 25 minutes start back with thrusters
1 barbell. The 65 calorie is for the female duos. Male/female still have 80. 1 round is 300 reps

Accessory work

Warm-up (No Measure)

Plank 3×1:00 weighted plank

3×10 situps

3×20 russian twist


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