5 rounds for time of:
10 ball slams, 30 lbs (20 lbs)
10 box jumps, 24" box (20" box)
10 ring dips
Every workout at FRCF starts with a:
Workout Specific Warmup
FRCF Workout of the Day
After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Skill Session
For the full workout information, please click here.
You will need a password in order to access the full workout. For those of you that are following FRCF programming from afar, there is a monthly remote membership option. Please email firstname.lastname@example.org for more information.
"If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?"
- Stephen Levine