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There’s a few thing I would like to address.  As you can tell FBO is growing in leaps and bounds! With the amount of new

20 mins to establish a 1 rep max clean Wod Fran 21-15-9 Thrusters 95/65 Pull-ups

Back Squat 3-3-3-Max-3-3-3 50%/3, 60%/3, 70%/3, 80%/Max Reps Then back down Metcon (Time) 5 Rounds 20 Wallball (20/14) 20 Box Jumps (30/24)

We are closed on Sunday. We will be open on Monday all normal times!!

10 am team wod

Wod 1 Deck of Cards or   Wod 2 Run a 5k for time. “Pick One” Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts ­ pushups Diamonds ­ Tuck Jumps Spades ­ situps Clubs ­ squats Jokers ­ Run 25