Announcements
We will be placing orders for FCCF apparel and RX Smart Gear Jump ropes this week in order to receive them by Christmas. See the email or contact FCCF to order yours!
FCCF Christmas Sweater Bowling Party this Saturday from 5pm-7pm. Families welcome. Free bowling and shoe rental. RSVP on Facebook event.
Olga James just had a baby. If you are interested in making a meal for the family so Olga can focus on her new baby, sign up here. Only request is no pasta.
http://www.TakeThemAMeal.com/meals.php?t=BANN6199
First City CrossFit – CrossFit MetCon
Metcon (Time)
For time (4 rds):
200m run
30 double under
10 db push press 25/45
20 in place alt lunge with db 25/45
—
400….
then 800…
then 1 mile run
1k row for time (Time)
1k row for time