Fourth of July

FOCF will be CLOSED for the 4th of July

COME JOIN US AT THE FIRST ANNUAL

HAVE A SAFE AND FUN INDEPENDENCE DAY WEEKEND

WOD: Friday

Warm Up: 30 sec Med Ball Sit Ups & 30 Sec Squat Hold X 5 Rounds

For Time: (12 min cap)

• 10 Front Squats (165/105 135/75 95/45)
• 50 Double-Unders
• 8 Front Squats
• 40 Double-Unders
• 6 Front Squats
• 30 Double-Unders
• 4 Front Squats
• 20 Double-Unders
• 2 Front Squats
• 10 Double-Unders