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Athlete of the Month

SFCF would like to congratulate JOHN VELEZ for being February’s Athlete of the Month!
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Swim WODS every other Wednesday at 6:30pm. Ask your coach when the next one is happening!
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Fitness: 04/18/2014

Main – Fitness

1: Metcon (Time)

5 RFT:
400 meter sled pull 45/90lbs
25/25 step-ups 20/24″

CrossFit: 04/18/2014

Main – CrossFit

1: Front Squat

Max Effort

2: Front Squat

5×2@80% of your current max

CF Endurance: 04/16/2014

Main – CF Endurance

1: Metcon (Time)

3 x 1 mile run with 20lbs vest. rest 5 minutes between each round.