AB, Kelsi, Zheng, Matt, Bobby, Ali, and Crystal at the RCF Games at the Starfire Campus

A look at the week ahead: cardio/wall ball, (weighted) pullup development, shoulder-to-overhead/muscle-ups, run/burpee-box-jump-overs/dumbbell snatches, row/hang snatch/double under, “DANIEL”, deadlifts, kettlebell SDHP/goblet squat, thrusters/double unders/triple unders. In Olympic Weightlifting you’ll have a chance to max out the snatch, then the clean & jerk, and then make it up on Day 3. Endurance club will have a nice 3-round descending sprint and a broken-up mile plus. HellaFit will hit up some 30-minute metabolic conditioning pieces to test your mental and physical stamina, guaranteed to get you #hellasweaty. With The CrossFit Games Regionals coming, expect to see some interpretations of that, especially with some of our athletes coming off of some recent CrossFit competitions!

CrossFit WOD for Monday 5/15

3 rounds for time:
500m row
20 wall ball, 20/14#

– rest 2 mins, then –

2 rounds for time:
500m row
20 wall ball, 20/14#

– rest 2 mins, then –

for time:
500m row
20 wall ball, 20/14#

Performance = 400m run w/ 20/14# medicine ball. Fitness = 400m run.

Post all three times to whiteboard.

Olympic Weightlifting WOD: Week 8 of 8

For the past eight weeks we wanted you to adapt, refine, and grind through each training session. We think you have, and now it’s time to show yourself how you’ve improved. It’s TEST week so rest up, pay attention to your recovery, and especially your attitude. Eat well and get hyped. Did you watch of any of this weekend’s USAW Nationals competition?

– partner stretches
– snatch max

Kettlebell WOD

Primal movement mobility

KB walks (weather permitting)

Working on skills up progressing up to Snatches. Presses and squats for variety.

CrossFit WOD for Sunday 5/14

Teams of 2

for time:
1 overhead walk around block 20/15kg
1 plate to chest walk around block
100 alternating burpees onto plates
100 alternating ground-to-overhead with plate
100 alternating plate squats
100 alternating ground-to-overhead with plate
100 alternating burpees onto plate
1 overhead plate walk around block
1 plate to chest walk around block

Post time to whiteboard! Wish the moms in your life a happy day!

HellaFit WOD

A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Competitive Exercise WOD

“The Seven”

Seven rounds for time of:
7 handstand push-ups
7 thruster, 61/43kg
7 knees-to-elbows
7 deadlifts, 111/78kg
7 burpees
7 kettlebell swings, 32/24kg
7 pull-ups

Jeff P

Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories!


+ The Proper Way to Do a Hero WOD and Honor the Fallen – Breaking Muscle
2017 Regional & Qualifier Events – CrossFit Games

CrossFit WOD for Friday 5/12


5 rounds for time:
15 deadlift, 102/70kg
20 box jumps, 24/20″
25 pullups

Post time to whiteboard.

Olympic Weightlifting WOD

power snatch + push press, power clean + split jerk, back squat

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries

Gymnastics Strength WOD

Stretching (lower): straddles, pikes, and frogs
Strength development: L-Sit
Stretching (upper): shoulders
Midline: handstand work
Conditioning: hollow body variations

David H


+ Beat Butt Wink: Squat Big Without Hurting Your Back – Bodybuilding.com

CrossFit WOD for Thursday 5/11

5-10-15-20-25-30 reps for time:
overhead squats, 43/29kg

HellaFit WOD


25 min AMRAP:

– 1 ramp sprint with med ball
– 5/side single-leg deadlift
– 10 hanging L-sits
– 15 med ball pike sit-ups
– 20 wall balls

Endurance WOD

Long Interval: 3 x 1200m run, 1-minute rest between efforts

Jacki F and the CGO 17.3 crew

To all of our super buff lady friends- we salute you.


+ Why Training Your Tendons Is Important – Mark’s Daily Apple

CrossFit WOD for Wednesday 5/10

30-25-20-15-10-5 reps for time:
front squats

Rx = 52/38kg and chin-over-bar pullups. Performance: 61/43kg and chest-to-bar pullups. Fitness = 20/15kg and jumping chest-to-bar pullups.

Post results to whiteboard!

Olympic Weightlifting WOD

clean + 2 jerks, front squats, and good mornings

Kettlebell WOD

– Primal movement mobility and warmup
– Suitcase carries. Read this article describing the benefits of kettlebell carries.
– We will work on Get Ups and two handed swings

Are you journaling your workouts?

If you aren’t taking data points about yourself then how do you know if you’re making progress? Recording the variables can allow you better training protocols as well: are you recovering well enough? Did you bite off more than you can chew in the beginning of the workout, only to burn out and try to survive until the end? What if you just slowed down and paced it out more intelligently? Writing notes down like that can definitely help you out the next time some similar flavor comes around.

Also: earn your WODclub membership!


+ FUEL: Ballerina – VICE

CrossFit WOD for Tuesday 5/9

EMOM 10 minutes: 2 clean & jerks, ascending


4 rounds for time:
100 double unders
20 dips
15 hang power clean, 25/15kg
10 hanging knee raise


4 rounds for time:
80 double unders
20 ring dips
15 hang power clean, 40/25kg
10 toes-to-bar

Post time to whiteboard!

Gymnastics Strength WOD

Focus: static HS, L-sit development. Line drills, Torso Stretching, Compression conditioning, Handstand kickup skills, Plank conditioning

Endurance WOD

RUN: 8x 200m, :60 rest between efforts

April Foundations graduate Ander D

Burpees are the ultimate expression of a human’s ability to get down and get up, taking you from a standing position to a prone position (laying on your chest and stomach) to a vertical jump. Scaling is simply a degree of speed and how many points of contact you take through the transitions.


+ Stop Deadlifting With a Mixed Grip – Dr. John Rusin

CrossFit WOD for Monday 5/8

deadlift 3x3x80%, 3x3x85%, 3x1x90%

3 rounds for time:
20 burpees

Rx = 400m run with 20/14# med ball. Scaled = 500m row.  Performance = 400m with 30/20# slammer on torso.

Do not use a mixed grip in today’s deadlifts. The mixed grip is a handicap that you should only ever use at competition, where completing the work is priority over everything else. In training we need to practice what’s necessary, be humble with our abilities, and work hard on what we can control. The imbalances built in the shoulders/upper back also don’t help you in the long run. With time and effort (we have PLENTY more deadlifts coming at you) we can make some great progress moving forward.

Olympic Weightlifting WOD – Week 7 out of 8: the Deload Before Max Week

snatch + push press, back squats, snatch-grip RDLs, stretching

This is the deload week before we max out again next week, so prep your body, take care of your trouble areas, and great ready.

Kettlebell WOD

– Primal movement mobility warmup
– Rack and overhead walk around the block
– We will work on skills related to cleans. Front squats and presses will be on the menu as well.

Happy Friday ya’ll! #champagnefriday #fcf #HYFRsquad #herowod #McGHEE

A post shared by Nadia Torres-Chinn (@ntorreschinn) on

Almost exactly a year ago!

First Friday is a little celebration we started back at CrossFit SLU when we wanted to celebrate life and training. It’s extended back to FCF and while we were hitting it hard for a while, it disappeared.

Well, it’s back!

– Athletes from 6am to 1pm expect some OJ, champagne for those of age, fruit, and other snacks!
– Athletes from 3:30pm expect some champagne, chips, and other snacks!

While we will try our best to provide for most, we’d like to see you guys bringing some stuff to share with your swolemates!


+ This Gym Was No Longer a Safe Space – Morning Chalk Up

CrossFit WOD for First Friday 5/5

EMOM for 10 minutes: 6 weighted pullups, then


AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 dumbbell thrusters, 2x 40/25kg


AMRAP in 30 minutes:
400m run
20 wall ball, 14/8#
10 single dumbbell thrusters, 30/20#


AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 thrusters, 61/43kg

Post rounds completed to whiteboard!

Olympic Weightlifting WOD

Snatch heavy, clean & jerk heavy. Maybe set a new PR.

Kettlebell WOD – New Friday class!

Abridged Primal Movement Warmup and Mobility

Carries around the block (suitcase)

Because we will have limited space, we will be working on basic movements at higher volume. Larger helpings of swings, presses and squats are on the menu. Prepare to sweat!

Gymnastics Strength – 8am!

max effort handstand work, dynamic L-sit work

core work, cast-wall walks, ring rows/lunges/HLR

Hugh M

Back in the day deadlifts used to be called “health lifts” because it’s the most basic of movement: pick up a load/weight from the ground to a standing position. Do this well and live a healthy life!


+ Optimize Your Mind and Boost Your Confidence feat. Justin Stenstrom – Brute Strength Podcast

CrossFit WOD for Thursday 5/4

deadlift 2x3x75%, 3x2x80%, 4x2x85%

3 rounds for time:
2 laps around the block
20 toes-to-bar

Post deadlift loads to whiteboard!

Endurance WOD

(Long Interval) 5x 800m run, 2:45 rest between efforts.

Not that they’re in today’s workout, but remember that along with all the squat variations we do it is important that we also focus on single-leg strength as well.


+ The Importance of Single Leg Training – CrossFit Perpetua

Upcoming Events

+ This Friday, 5/5, is First Friday! Bring something to share with your class- we’ll be providing the appropriate beverages and snacks throughout the day.
+ Also on Friday is the addition of another evening Kettlebell class.
+ On Saturday at noon we’ll be hosting another COMMUNITY CROSSFIT class! Free to anyone! Members can bring non-members! If you’re reading this YOU’RE INVITED!
+ Also on Saturday Crystal B, Devin B, Ali S, and myself will be coming up north in Everett at the Spring Shakedown 2.0 hosted by Composite CrossFit.
+ FCF Bingo is coming back…

CrossFit WOD for Wednesday 5/3


10-8-6-4-2 for time:
thrusters, 70/50kg

Fitness / Health

12-10-8-6-4 for time:
chest-to-bar pullups
thrusters, 43/29kg

Post time to whiteboard!

Olympic Weightlifting WOD

clean & jerk heavy, clean pull, front squat, stretching

Kettlebell WOD

Today’s class will be making use of the space we have before the before our first Friday (Yay!) class were we will be a bit more confined.

Primal Movement warmup and mobility with crawling races

Get-Up drill work until our Get-Ups are perfect and heavy

Snatches (swing regression) to sweat it out at the end of class.