Shift Workout – September 26th – 28th

In teams of 2 with one FF working at a time, complete as many sets as possible in 20 min 10 ground to overhead – 45lb plate guys/25lb plate girls 10 overhead walking lunges – 45lb plate guys/25lb plate girls 10 hang cleans – 135lb guys/95lb girls FF1 will...

Shift Workout – September 23rd – 25th

Take turns and perform 1 set of dumbbell swings 30lb dumbbell girls and 50lb dumbbell guys  perform 1 set and do as many as possible without dropping the dumbbell be sure to warm up hamstrings, lower back and shoulders well before  rest 4 min do as many sets...

Shift Workout – September 20th – 22nd

See how many pull ups you can do as a crew in 6 min rest 4 min Each FF run 1 mile and perform 10 walking lunges every min Set up a cone at 100m (130 walking paces) run 1 mile and every min perform 10 walking lunges then continue running until mile is...

Shift Workout – September 17th – 19th

Work together and complete hang cleans without letting the bar touch the ground until you compete the total number of reps – use 45 to 135 lbs * the number of reps is how many FF’s your crew has times 30. For example, a crew of 4 will have to work together to do 120...

Shift Workout – September 14th – 16th

As a crew, see how many pull ups you can do in 5 min rest 3 min Complete 3 sets as fast as possible: 800m run (1/2 mile) 30 dumbbell swings 40-60lbs guys/20-40lbs girls 30 butterfly sit ups place a cone at 50m (65 walking paces) and run to it and back 8x for 800m run...

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