Competition can be one of the best motivators for achieving goals and hitting benchmarks. That said, competition doesn’t have to be a dirty, win-at-all-costs scenario. Done right, it will take us as athletes further than we can do for ourselves. Not only that, but it can create lasting bonds between the participants. One of the best ways to get some healthy competition in your life is by being part of a supportive community! 

In 2019, FCF is taking on the CrossFit Open like we do every workout: as a unified team! Rather than separating into groups like in previous years, our FCF community will come together to tackle each CGO workout and collect points to unlock fun prizes and rewards along the way.

To show the gym’s progress during the Open’s five weeks, a BARBELL THERMOMETER will be positioned in the gym so everyone knows how close we are to our next unlock.

How It Works

New goals will be set every week and with each achievement, a collective reward will be unlocked. Rewards may include:

  • New logo apparel (you’ve been waiting!)
  • Stickers
  • Koozies
  • Discounts on gear and more
  • Alcoholic and non-alcoholic beverages at the Wrap-Up Party in March
  • Catered food at our Wrap-Up Party in March

Some Fun News!

We’ve already hit our first benchmark goal of 15,000 points during the 19.1 weekend — way to go, team! This means you’ve unlocked NEW FCF LOGO APPAREL for sale! We will stock our shelves Saturday morning with new t-shirts, and new hoodies! Be the first to sport our new logo!

BOOM! Get ready to grab these off the racks. There will be a VERY LIMITED supply!

The points literally just passed that benchmark so we’re going to shoot a tad higher next time- we want to see more Pride Points (wearing FCF gear during your CGO workout, people earning Theme Points, sharing Snacks/Drinks, etc. Keep it going!)

For CrossFit Games Open 19.2:

Point goal: 25,000 total points

This achievement unlocks: 25% discount on sport and recovery drinks! You know that dry mouth feel you get after doing what seems like a million wall balls? We can quench that thirst with ice cold replenishment of Kill Cliff and O2! Here’s the lowdown on each drink!

  • Kill Cliff ENDURE – After KILL CLIFF started offering more than just their original recovery drink they needed to specify each product. Endure is their intra-workout beverage, meant to provide you electrolytes for hydration and simple (and clean!) carbohydrates for energy in the middle of your efforts.
  • Kill Cliff RECOVER – This is the original formula KILL CLIFF beverages loaded with electrolytes and B-vitamins for better recovery and rehydration post-workout. Slightly carbonated for those who love bubbles. Andrew’s favorite.
  • O2 ENERGY – This is an oxygenated recovery drink with a combined solution of ingredients designed to be a healthier, more effective alternative to drinks on the market. Similar to Kill Cliff’s RECOVER but without the carbonation. Comes in both caffeinated and non-caffeinated flavors. Tony’s favorite.

If we can reach the 25,000 mark on the thermometer, we’ll put our food and sport drinks on sale for the remainder of the CrossFit Games Open. Everyone will be able to partake in this discount once it is unlocked!

So, how do I accumulate points?

  • Show up, work out: do the CGO workout on Friday or Saturday, or during the make-up times on Sunday and Monday.
  • Rep your FCF gear: Show your Foundation CrossFit Pride and wear our FCF gear during your workout.
  • Spirit Weeks: each week has a new theme. This theme will be announced prior to the Thursday Open announcement.
  • Judge your pals: it’s not too late to take the judges course! Plus, it will be valid for October’s Open as well.
  • Bring snacks to share with fellow athletes.

** Remember to fill out a scoresheet (whether you’re registered for the Open or not!) so your points are counted towards our FCF tally.

Also, individuals who rack up the most points get extra prizes for their spirit!

THEME

All Black Everything! Wear black from head to toe: shoes, socks, pants/shorts/tights, shirts/tanks, hoodies, hats, etc.

SCHEDULE

8:00am – Doors open & Prep Class
Be coached through a general then specific warmup to prepare you for whatever CGO 19.2 is. Cardio, mobility considerations, skills, and strategy. Attendees get dibs on choice of heat!

9:00am – Overview, Judging standards, Q&A, Group Photo
As a group we’ll go over the event execution, what the movement standards and judging protocols are, Questions & Answers about the workout, and time to warmup for everyone else.

9:30am – 1st Heat (priority to those who attended Prep Class). RSVP via ZenPlanner.

Please, for your safety and success, show up at least 30:00 beforehand to warmup and prepare your body for this workout.

Other Things
– It’s not too late to take the Judges course!
– Remember you can still earn the team points through continued participation in the workouts, by judging other athletes doing the workout, wearing FCF gear during your workout, bringing snacks to share with others, and by taking the Online Judges Course.
– Fridays are for practice and for those who can’t make Saturday. Saturday is the throwdown to earn way more points for the Wrap-Up Party.

IT’S NOT TOO LATE TO REGISTER FOR THE 2019 CrossFit Games Open! You have until 5:00pm on Monday to register and plug in your score from this past weekend.

We had a lot of fun this weekend despite the workout not being that flashy.

Also: be a better CrossFitter and judge through these next five weeks and take the Online Judges Course. Learn how to see and move well, not only for this online competition, but for the rest of your life.

This certificate will also be valid for the next Open in October!

BEFORE SQUAD (without notice of the picture being taken)
AFTER SQUAD

PROGRAMMING

Monday 2/25

AMRAP in 20 minutes
200m run
5 pullups
10 pushups
15 squats

SupeRx option: carry a 14/8lbs medicine ball during the run, hold the mb between the legs during the pullups, elevate feet onto the ball for the pushups, then bear hugs/front racks the ball during the squats.

Post total reps completed to whiteboard.

Tuesday 2/26

EMOM for 14:00
:30 double unders
:30 alternating dumbbell snatches

then perform the following complex for 20:00: snatch + overhead squat + snatch

Option: can do db hang clean & jerk instead of snatches.

Post heaviest load to whiteboard.

Wednesday 2/27

for time:
45 overhead plate walking lunges, 25/15kg
45 knees-to-elbows
45 situps
45 calorie row
45 situps
45 knees-to-elbows
45 overhead plate walking lunges, 25/15kg

Post time to whiteboard.

Thursday 2/28

speed back squat 10×5, resting 1:00 between sets then

5x500m row, with varying intensities while maintaining 24-26 SPM and 2:00 rests.

Post back squat loads to whiteboard.

Friday 3/1

CGO 19.2 – Any predictions?

Saturday 3/2

CGO 19.2 Event

8am – Gym Opens, PREP CLASS
9am – Workout Overview, Judging Standards, Q&A, and group photo
9:30am – First Heat (Priority to those from PREP CLASS)
We go until everyone’s done!

Sunday 3/3

CGO 15.3
AMRAP in 13:00
150 wall ball, 20/14lbs to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard.

ARTICLES

+ You Don’t Need Sports Drinks to Stay Hydrated – FiveThirtyEight
+ Florence Nightingale: Saving Lines With Statistics – BBC
+ #HYFRsquad Leadboard – CrossFit Games

(The Post-Holidays Party pictures will be out this week.)

You know what else is out this week? THE FIRST WORKOUT OF THE 2019 CROSSFIT GAMES OPEN!

READ THIS NOW!

READ THIS NOW!

(Or save a copy to your device.)

PROGRAMMING

Monday 2/18

CGO 12.1
max target burpees (at 6″) in 7:00 then establish a front squat 1RM in 12:00

Plus option is to do bar-facing burpees. Post score and weight to whiteboard.

Tuesday 2/19

CGO 13.4-
AMRAP in 7:00
3-6-9-12-15-18-etc
clean & jerk, 52/38kg
toes-to-bar

7:00 rest then

CGO 12.5+
AMRAP in 7:00
3-6-9-12-15-18-etc
thruster, 52/38kg
chest-to-bar pullups

Post scores to whiteboard.

Wednesday 2/20

CGO 14.4
AMRAP in 14:00
60 calorie row
50 toes-to-bar
40 wall balls, 20/14lbs to 10/9′
30 cleans, 61/43kg
20 muscle-ups

Post score to whiteboard.

Thursday 2/21

CGO 15.5
27-21-15-9 reps for time:
calorie row
thruster, 43/29kg

Post time to whiteboard.

Friday 2/22

CGO #19point1

We will know on Thursday night! Check out http://games.crossfit.com/

Saturday 2/23

The CGO 19.1 Event

Plug in your scores to http://games.crossfit.com/

Sunday 2/24

CGO 13.3
AMRAP in 12:00
150 wall balls, 20/14# to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard.

ARTICLES

+ 5 Tips For First-Time CrossFit Open Participants – CrossFit Games
+ A Season of Change – CrossFit HQ’s Letter to Affiliates
+ Food We Can’t Live Without – The Stranger

PLEASE PLEASE PLEASE keep an eye out on our Instagram and Facebook feeds for all updates on class availability. We want all athletes and staff safe!

**UPDATE Sunday 2/10 10pm**

Monday 2/11 we will run a special SNOW SCHEDULE:
9am CrossFit
10am CrossFit
11am CrossFit
11am Barbell
1:30pm CrossFit
2:30pm CrossFit
3:30pm CrossFit
3:30pm Barbell

Big thanks to Moonboots for being the lone soldier to run the gym this weekend.

PROGRAMMING

Monday 2/11

CGO 18.1 – Rx
AMRAP in 20 min:
8 toes-to-bar
10 (5/5) dumbbell hang clean + shoulder-to-overhead, 50/35#
14/12 calorie row

CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) dumbbell hang clean + shoulder-to-overhead, 35/20#
14/12 calorie row

Post score to whiteboard!

Tuesday 2/12

CGO 17.2 – Rx
AMRAP in 12 minutes:
2 rounds of
50′ weighted walking lunge, 2×50/35lbs
16 toes-to-bars
8 power cleans, 2×50/35lbs
2 rounds of
50′ weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

CGO 17.2 – Scaled
AMRAP in 12 minutes:2 rounds of
50′ weighted walking lunge
16 hanging knee raise
8 power cleans, 2×35/20#
2 rounds of
50′ weighted walking lunge
16 pullups
8 power cleans, 2×35/20#

Etc., alternating between hanging knee raises and pullups every 2 rounds.

Post scores to whiteboard.

Wednesday 2/13

CGO 18.2
1-to-10 for time:
dumbbell squats, 2×50/35lbs
bar-facing burpees

then CGO 18.2a
establish a 1RM clean in the remaining time (if you have any)

12:00 time cap.

Post time and load to whiteboard.

Thursday 2/14

CGO 17.4 aka CGO 16.4
AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 HSPU

CGO 17.4 Scaled
AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups

Post score to whiteboard.

Friday 2/15

CGO 18.3 – Rx Division

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg

*If all reps are completed, time cap extends by 4 minutes.

CGO 18.3 – Scaled Division

Prior to 8:00, complete:
3 rounds of:
6 jumping (chin-over-bar) pullups
6 squat snatches, 20/15kg
Then, 3 rounds of:
7 jumping (chin-over-bar) pullups
5 squat snatches, 34/25kg
*Prior to 12:00, complete 3 rounds of:
8 jumping (chin-over-bar) pullups
4 squat snatches, 43/29kg
*Prior to 16:00, complete 3 rounds of:
9 jumping (chin-over-bar) pullups
3 squat snatches, 52/34kg
*Prior to 20:00, complete 3 rounds of:
10 jumping (chin-over-bar) pullups
2 squat snatches, 61/43kg
Prior to 24:00, complete 3 rounds of:
11 jumping (chin-over-bar) pullups
1 squat snatch 70/47kg

*If all reps are completed, time cap extends by 4 minutes.

Scaled Division Note: Squat snatches or power snatches with overhead squats permitted.

Post score to whiteboard.

Saturday 2/16

CGO 18.4 Rx
21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21-15-9 deadlifts, 143/93kg
50′ handstand walk after each round of deadlifts

CGO 18.4 Scaled
21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21-15-9 deadlifts, 83/61kg
50′ bear crawl after each round of deadlifts

9:00 cap for both parts. Compare to Fri 3/16. Post score/time to whiteboard.

Sunday 2/17

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

ARTICLES

+ The 2019 CrossFit Games Open – CrossFit
+ Competition Prep Guide – Working Against Gravity
+ 8 Natural Ways to Decrease AppetiteBarBend

We have such an awesome community here at FCF. Thank you to each and every person who came out to our Post-Holidays party this past Saturday!

Anyone else notice something in the Step-and-Repeat?

PROGRAMMING

Monday 2/4

5k row or 5k run. Do whatever sounds worse. Then establish a back squat 3RM.

Post time to whiteboard.

Tuesday 2/5

3 rounds for time:
15 squat cleans, 61/43kg
15 ring dips

Post time to whiteboard.

Wednesday 2/6

3 rounds for time:
3 legless rope climbs
5 strict HSPU

OR

5 rounds for time:
4 rope climbs
5 kipping HSPU

Post time to whiteboard.

Thursday 2/7

5 rounds for time:
1:00 handstand hold
21 toes-to-bar

Post time to whiteboard.

Friday 2/8

AMRAP in 20 minutes:
21 back squats, 61/43kg
2/1 rope climbs

Post score to whiteboard.

Saturday 2/9

PERFORMANCE
in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 strict pullups, 10 single leg squats [alternating], 15 pushups)

Rx
in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 pullups, 10 pushups, 15 squats)

Post teams and scores to whiteboard.

Sunday 2/10

every 2:00 lift then add weight. go until a total of 3 missed lifts:
a. clean & jerk
b. below-the-knee block pull

Post loads to whiteboard.

POWERLIFTING – FEBRUARY 2019 [PDF]

OLYMPIC WEIGHTLIFTING – FEBRUARY 2019 [PDF]

ARTICLES

+ Why Should I Even Still Do The Open? – Morning ChalkUp
+ The 2019 CrossFit Games Open – CrossFit
+ USA Powerlifting Bans All Trans Women – OUTSPORTS