Michael, Ryan, and Owen locking it out

Let’s be mindful of technique today and really challenge your form over the number of kilograms you lift. Today we’ll challenge the classic standard of the movement: lift a dead weight from the ground to a standing position.


+ Winding Down – FCF Nutrition

CrossFit WOD for Wednesday 4/4

deadlifts 5-5-3-3-3-1-1-1-1

Post all loads to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 2/3

back squat

Powerlifting WOD – Week 5/7, Day 2/3

back squat
bench press

Kettlebell WOD


Measuring your body composition can be a very helpful tool in the quest for improving your health and fitness. Knowing the difference between your total weight, your lean body tissue, and your body fat percentage/weight can help us.

Go back to Coach Glassman’s “World Class Fitness in 100 Words” it starts with: “Eat meat and vegetables, seeds and nuts, some fruit, little starch, no sugar. Keep intake to levels that support exercise, but not body fat. This is where the majority of people faulter. Either because they’re not aware of their own body composition, or they value food and the actions surrounding food more than their bodies’ health or condition. When people talk macros (short for macronutrients), they’re discussing the prescription of percentages they should be eating (how many carbs vs protein vs fat to consume daily). You can receive personalized prescriptions from Registered Dietitians, or try services like Working Against Gravity, Renaissance Periodization, or Precision Nutrition. Alternatively you could focus more on the quality of your foods with methodologies like Whole30, 800g Challenge, ovo-lacto vegetarianism, or more. Generally we see that as the quality increases, the junk in your system doesn’t hold on to as much and you lose the bad stuff.

Basically in terms of how you perform at the gym we want to see lean body tissue weight go up (gain muscle), while lowering your adipose tissue (body fat decreases).

Your overall weight could stay the same, or even increase, but maybe your clothes fit better. Your attitude and view on the importance of body image should change.

A couple of tips with this new/retest information:
– Whatever method you choose to test initially (DEXA, Hydrostatic Weighing, Bod Pod, etc.) is the same method you should use to retest down the line.
– Remember that we’re all built differently, and our bodies will respond to various stimuli differently. This goes for both nutrition and exercise. Like your workouts, you’ll need to practice and try different things to see what your best practices are.
– There is no such thing as spot reduction- doing a butt ton of crunches or situps will not give you a six-pack or flat belly for the summer. Only good nutrition can. They simply reveal the shape of your muscles when the BF% goes down.
– Things take time to change. Be patient and know that striving for the goal will be a good challenge and broaden the knowledge you have of yourself.

If you have any questions, our coaching staff is always available to talk shop.


+ Progressive Filipino American Restaurant Comes to Hillman City This Summer – Seattle Met

CrossFit WOD for Tuesday 4/3

3 rounds for time:
400m farmer’s carry, 2×24/16kg
12 hang power snatches, 43/29kg
21 ring dips

Post time to whiteboard!

HIIT WOD – 12pm

tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row

:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass

:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels


HIIT WOD – 5:30pm

10-to-1 burpee breathing ladder

SET 1: 1:00 stations, 3 rounds
– squat jacks
– shuttle run
– up/down plank
– single-leg v-up
– rest

SET 2: 2:00 stations, 2 rounds
– wall ball pass + burpee
– DB hop overs
– DB (wo)manmaker
– DB Russian twist
– sandbag ramp sprint

SET 3: 1 block sandbag carry, max load

Gymnastics Strength WOD

Butterfly pullup development

CompEx WOD

TGU work


for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

for time:
50 box jump over, 24/20″

Sheena loves cleans

Today is the day: BODY FAT RETESTS!

Remember to bring a towel! Because of the new construction happening along 12th ave (M-F 9am-3pm) the truck is parked across the street (on the east side of 12th ave), directly in front of Katsu Burger.  More details about the body fat appointments here.

Thanks in advance for your patience!


+ The Open is Over, Now What? – CrossFit Fort Vancouver

With all the hoopla of the CrossFit Open many athletes may find the need to take a break from their traditional way of training to refresh themselves and take a look at what they need to improve upon for the next year. Let’s not forget that Coach Glassman’s “World Class Fitness in 100 Words” ends with ‘Regularly learn and play new sports”. If you’re not into learning something too new, at least you can try another variation of the different modes of fitness we offer: Mobility classes, Gymnastics Strength, Kettlebell, High Intensity Interval Training (HIIT), the seasonal Endurance club, etc. If you are ready to dive head-in (or have an upcoming competition) then try out our CompEx classes.

Finally, those who ask shall receive! A number of our athletes travel often and want to keep the ball rolling, but don’t know what to do. We unearthed some old videos we recorded. Try these out if you ever want to do something at home!

CrossFit WOD for Monday 4/2

7 sets: 2 cleans + max front squats

Post heaviest load and the weights you completed with it to whiteboard.

Olympic Weightlifting WOD – Week 5/7, Day 1/3

power snatch + OHS
power clean + FS + split jerk
snatch push press

Powerlifting WOD – Week 5/7, Day 1/3

back squat
weighted pullups
single leg hip extensions

Kettlebell WOD – Brian D.’s last day! 🙁

Simple & Sinister then

EMOM snatches for 12 minutes:
6 left + 6 right