Brian C

Standing further away from the wall is actually a better strategy for powerful-enough athletes doing wall ball ball. Trajectory sends it exactly toward the intended target and if accuracy is correct, shoots the ball directly back at the athlete’s chest, allowing further cycling. There is no wasted extra effort in overthrowing, and no throwing with cranked necks, or general bad posture.

A look at the week ahead: Power cleans/double unders, kettlebell chipper, deadlifts (maybe you’ll max!), ground-to-overhead/plate burpee/overhead walk, pullups, row/hang power cleans/Pendlay row, the Hero workout JACK, another chipper, and a “Dumbbells For Daddies”.

This weekend is also the Seattle Rock & Roll Marathon, 1/2 Marathon, and 5k. Many roads are closed so plan ahead!


+ International Functional Fitness Federation Established – FloElite

CrossFit WOD for Monday 6/12

AMRAP in 3 minutes:
10 power clean, heavy
30 double unders

Rest 3 minutes

AMRAP in 6 minutes
10 power clean, medium-heavy
30 double unders

Rest 3 minutes

AMRAP in 9 minutes:
10 power clean, medium
30 double unders

Rx = 70/50, 61/43, 52/38kg
Performance = 84/57, 70/50, 61/43kg

Olympic Weightlifting WOD

snatch + OHS, snatch high pulls, abs, backs, obliques

Powerlifting WOD

back squats, strict presses, weighted pullups, personal accessories

Kettlebell WOD

– Suitcase and OH Carry
– Get-Up Skill Work
– Return of Simple and Sinister
– Squat and Press Ladder to finish class


+ 2017 East Regionals – Lucas Parker

CrossFit WOD for Friday 6/9


15-12-9-6-3 reps for time of:
power cleans, 61/43kg
front squats, 61/43kg

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Kettlebell WOD

Primal Mobility Warm up (or Line Drills), Rack Walk and Suitcase Carry, Lots and lots of Swings, Squats and Presses

Gymnastics Strength WOD

GB squat series, dips, Arabesque rotations, conditioning, stretching, muscle-up transitions

AP working his way through the plank obstacle at an early VERSUS throwdown


+ Avoid Workout Injuries – Airrosti
+ Weightlifting Competition Warm-up Room Etiquette – Catalyst Athletics

We have a large number from our barbell club competing at the Trident Championships on 6/24 down at Trident Athletics in Tacoma.

CrossFit WOD for Thursday 6/8

for time:
800m run
10 back squats, 70/50kg
20 hand-release pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 70/50kg
30 hand-release pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 70/50kg
40 hand-release pushups
50 kettlebell swings, 24/16kg

for time:
800m run
10 back squats, 84/57kg
20 ring pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 84/57kg
30 ring pushups pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 84/57kg
40 ring pushups
50 kettlebell swings, 24/16kg

Post time to whiteboard!

HellaFit WOD

a 30-minute conditioning piece for cardio and stamina development!

Endurance WOD

Long Interval: 4x 1600m run, resting 3:00 between efforts

Foundations 2

deadlift 5×5

tabata (goblet) squats, ab-mat situps, kettlebell sumo deadlifts, and burpees

Michi S hit 750 workouts recently!

During the month of June we’re running a new Foundations On-Ramp Course on Tuesdays, Thursdays, and Saturdays. To make sure we have enough room for all classes and athletes, we’ve decided to move our GYMNASTICS STRENGTH class to Tuesdays at 8am and Fridays at 7am, starting next week (6/13, 6/16).

This allows us to keep all CrossFit classes on schedule.


+ Wonder Woman Amazon Warrior and CrossFit Athlete Brooke Ence Wants to Prove that ‘Strong is Beautiful’ – People

CrossFit WOD for Wednesday 6/7

EMOM 5min: 10 strict or weighted pullups

21-15-9-15-21 reps for time:
power snatch
behind-the-neck push press

Rx = 29/20kg. Fitness = 20/15kg. Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/5, Day 2

2-position clean, rack jerk, pause front squat

Kettlebell WOD

– Primal Mobility
– Rack Walk
– Work on clean skills. Will be doing Armor Builder variations at your own pace.
– Swings and Goblet Lunges to end class


Every June, many Lesbian, Gay, Bisexual, Trans*, Queer/Questioning (LGBTQ) people celebrate Pride.

For many, it’s a time to party!

“We are a people, a tribe if you will. And flags are about proclaiming power, so it’s very appropriate….We needed something beautiful, something from us. The rainbow is so perfect because it really fits our diversity in terms of race, gender, ages, all of those things.” – Gilbert Baker (June 2, 1951 – March 31, 2017) . Gilbert Baker, who was born sixty-six years ago today, gave the queer community its most enduring symbol of pride: the Rainbow Flag, which first appeared at San Francisco’s Gay Freedom Day in June 1978. . In addition to his contributions as a designer and artist, Baker also was a lifelong direct-action activist on behalf of progressive causes including queer and gender liberation, anti-censorship, and non-violence campaigns. . Gilbert Baker, also known by his drag-name, Busty Ross, died on March 31, 2017. . Picture: Busty Ross (a.k.a. Gilbert Baker), Drag March, San Francisco, California, June 24, 1999. Photo c/o AP. #lgbthistory #HavePrideInHistory #Resist #GilbertBaker #Pride2017

A post shared by lgbt_history (@lgbt_history) on

While partying is definitely part of Pride festivities, the true purpose of the Pride Parade and celebrations is to commemorate the Stonewall Riots that took place in 1969 in New York City at a popular gay bar called, The Stonewall Inn. The very first Pride was a police riot, with the first brick being thrown by trans women of color in defense against abuses perpetrated by homophobic/transphobic cops.

Marsha P. Johnson and Sylvia Rivera were two key figures during the riots but both went on to devote their lives to gay and trans liberation. Please read on for more information at History Link!

Be sure to keep checking the blog this month for more LGBTQ history and organizations that need your support!

Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.

CrossFit WOD for Tuesday 6/6

EMOM for 8 minutes: 3 touch & go power snatches, ascending weight

2 rounds for time:
50 wall balls
50 toes-to-bar

Post time to whiteboard!

Gymnastics Strength WOD

ankle prep and pistols, muscle-up positional strength development

Endurance WOD

Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts

CompEx WOD (6am)

tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes


21-15-9 reps for time:
power clean, 61/43kg
ring dips

3-5 rounds:
30 UB double unders
30 UB situps

3 pausing TGU/side

Monica T deadlifts as Olga C passes judgement at last year’s 16.4 event.

Interested in a powerlifting cycle to build up specifically your back squat, bench press, strict press, deadlift, and strict pullups? We’ll be starting alongside the 6am Olympic Weightlifting classes today. Email us at if interested!


+ Déjà Vu All Over Again – CrossFit Games

CrossFit WOD for Monday 6/5

deadlift 3x2x90%, 2x2x93%, 1x1x95%, then

for time: 60 burpees box jump overs. Performance = 24/20″, Fitness = 20/12″, Health = 2×25/20kg bumpers.

Post time to whiteboard!

Olympic Weightlifting WOD

2-position clean, rack jerk, pause front squat

Kettlebell WOD

– Primal movement mobility
– Turkish Getup practice to warmup. Focus on doing movement with light and with control.
– Snatch skill work. Focus on volume. Squats and halos to help keep heart rate up.

Team Work Makes the Dream Work


+ GO SUPPORT ISAAC! Battle at the Boat 111 – Emerald Queen Casino

CrossFit WOD for Saturday 6/3

All of the following is “You Go, I Go” in teams of two. Rest exactly two minutes between each set.

AMRAP in 3 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

AMRAP in 6 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

AMRAP in 9 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

Each set gets progressively heavy. Rx = 61/43kg, 70/50kg, 84/57kg. Fitness = 35/25kg, 44/34kg, 61/43kg.

Competitive Exercise WOD

CWG 17.5

for time:
500m row
:90 rest
500m row

Scoring: Total time required to complete both 500m rows. Include tenths of a second for each row. Do not include rest interval in total time. Example:. 500m #1 = 1:32.3 + 500m #2 = 1:34:0 Total time would be inputted as 3:06.30.

Notes: The athlete must stay on the rower the entire time.

CWG 17.5 (Masters 45-55+, Scaled & Teens)

AMRAP in 20 minutes:
20 row calories
20 wall ball, 20# to 10’/14# to 9′
20 burpees-onto-plate

Scoring: Total Complete Reps. (1 cal = 1 rep)

Our special edition 2017 FCF PRIDE shirt pre-order closes after the weekend! Make sure you don’t miss out on choosing the color/style shirt you want!


+ According to Donald Trump Jr., Donald Trump Jr. Is a World-Class CrossFit Athlete – Deadspin

CrossFit WOD for Friday 6/2


9 rounds for time with a partner of:
9 bar muscle-ups
11 clean & jerks, 70/50kg
50m buddy carry

Olympic Weightlifting WOD

2-position snatch, 2-position clean, alternating push press, abs, back, obliques

Gymnastics Strength WOD


Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries