Lindsay C

Big announcement coming tomorrow! Who’s ready for an even more expanded class menu?! Gymnastics Strength, Kettlebell, Endurance Club, and Competitive Exercise (yes we changed ‘Competitive CrossFit’ back to Competitive Exercise- ‘CompEx’ for short) all coming at you sooner than you think…

ARTICLES

+ Paid Street Parking Will Extend to 11pm in Capitol Hill – Curbed Seattle. Read this then maybe fill out the survey! This affects the area surrounding FCF.

CrossFit WOD for Wednesday 4/26

EMOM 8 minutes: 3 power clean & jerk, ascending

2 rounds:
tabata dumbbell press
tabata dumbbell step ups
tabata dumbbell hang cleans

Go heavy. Rx+ is double kettlebell. Post all six scores to whiteboard!

Olympic Weightlifting WOD

clean + front squat + jerk, clean pulls, front squats, v-ups, kettlebell Jefferson curls, strict pullups, HSPU

Kettlebell WOD

Primal Movement Warmup and Mobility

We will be working on single-arm swing and getup skills. Simple and sinister will be showing up randomly in the future and we will need to be prepared!

Presses and lunges finisher for variety