Warmup & Workout

General prep/warmup is important in getting the body warm, blood-flow moving, and your mentality in the right place for what’s about to happen. Specific prep/warmup is important to make sure the skills used in the workout are practiced well enough to know you can move safely at relatively higher levels of intensity. We prefer a bunch of repetitions of empty bar movement prior to any olympic weightlifting to make sure we stay safe, the movements are sharpened, and the body is ready for killing it!


+ Free Community CrossFit Class this Saturday at 12pm. Bring your family, friends, co-workers.
+ Next Foundations On-ramp Course begins Tuesday, June 6th.
+ 2017 FCF PRIDE shirts available for pre-sale now through Sunday, June 4th!


+ Why Are So Many People Injuring Their Pecs at Regionals? – The Movement Fix

CrossFit WOD for Wednesday 5/31

EMOM for 8 minutes: 3 clean & jerks, ascending

3 rounds for time:
20 ring pushups
lap around the block

Olympic Weightlifting WOD – Week 2, Day 2

3-position clean, behind-the-neck rack jerk, pause front squat

Kettlebell WOD

– Primal mobility and warmup
– Turkish Getup work focusing on shoulder stability
– Work alternating between 1 handed and 2 handed swings. Presses and lunges for extra sweat