Wednesday the 26th
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…
+ 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
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
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