Monday 4/1

5 rounds for max weight. Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Do all 5 movements to complete 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Tuesday 4/2

in any order

max reps in 5:00
10 burpee box jumps
15 toes-to-bar

max reps in 5:00
14 alternating single-leg squats

max reps in 5:00
muscle-ups (or 5 pullups + 5 dips)

Wednesday 4/3

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 chest-to-bar pullups

Thursday 4/4

15-12-9 reps for time:
clusters, 43/29kg
bar-facing burpee

Friday 4/5

with a running clock perform one lift every :90 and add weight immediately after:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add any weight per jump.

Saturday 4/6

AMRAP in 30:00
800m run
15 synchronized double bell thrusters
15 synchronized burpees
150 double unders

Break up the run and the double unders between the partners however. The thrusters and the burpees must be done together and synchronized.

Sunday 4/7

for time:
500m row
40 thrusters, 20/15kg
500m row
30 thrusters
500m row
20 thrusters
500m row
10 thrusters


+ How Fit Are You? – CrossFit Journal
+ 3 Longevity Benefits of a Super Strong GripBarBend
+ At 71, She’s Never Felt Pain or Anxiety. Now Scientists Know Why – The New York Times

The 2019 CrossFit Games Open is over with at 5pm tonight! We had a ton of athletes participate in both little and large capacities who all saw improvement in their overall fitness, movement clarity, and confidence. We wrapped it all up on Saturday as a squad and had food and bevies while we watched some competitive limbo happen.

Missed out on the fun over the past five weeks? No worries- the 2020 CrossFit Games Open will actually occur in October of this year so our turnaround is actually quite fast.

Will you be ready for it?


Monday 3/25

3 rounds for time:
200m run
45 situps
200m run
30 lunges
200m run
15 hand-release pushups

Rx+ = GHDSU, overhead walking lunge (50/35lbs), strict HSPU

Tuesday 3/26

YGIG for time:
500-400-300-200-100m row
other partner holds a double kettlebell rack (2×24/16kg)

Wednesday 3/27

press 8×3, then

every :30 for 20:00 do 1 power clean & jerk, 102/70kg

Thursday 3/28

5 rounds for max reps:
bench press, BW/.7BW

Friday 3/29

2k row for time

EMOM for 7:00
4 squat cleans (61/43kg) then max reps shoulder-to-overhead in the remaining time. Score = total s2o.

Saturday 3/30

with a partner, for time:
20 thrusters, 43/29kg
20 sumo deadlift high pulls
20 push jerks
20 OHS
20 front squats

Both part athletes must do 4 burpees at the top of each minute.

Sunday 3/31

for time:
waiter’s walk around the block
then 2 rounds of:
20 burpee-swings
30 pushups
40 situps
50 walking lunges
waiter’s walk around the block

40:00 cap. Advanced uses a 25kg plate, Intermediate uses a 15kg plate, Novice uses a 5kg plate.


+ CGO 19.5 Preliminary Analysis & Strategies – Beyond the Whiteboard
+ Lifting Heavy is a Great Stimulus… But Not For Everybody – Invictus
+ Is Beer Actually a Good Post-Workout Drink? – BarBend

The final week of the 2019 CrossFit Games Open is upon us. We’ve seen an incredible effort among all our athletes, and several firsts including pull-ups, muscle ups, and clean PRs… oh my! 

The “5 weeks, 5 workouts” challenge

Every week for the past five weeks, your hard work and gym spirit have been adding points towards our fancy CGO thermometer. 

So far, these points have unlocked fun gym goodies including:

  • new logo apparel
  • food and drink discounts
  • Chipotle catering (and a keg!) for our wrap-up party this Saturday! 

There’s more to be unlocked come Saturday, so keep showing your FCF Pride (hint hint!) and kick butt on 19.5!

What’s in store for this week’s Throwdown?

Let’s finish CGO19 with a bang! 

This week’s theme is PRIDE, so wear the rainbow and bust out your favorite past FCF Pride gear!

We‘ll have an awesome 19.5 wrap-up party on Saturday immediately following 19.5 to celebrate everyone’s hard work over the past five weeks. We’ll enjoy food, drinks, gym selfies with the new gym mural, awards and prizes, new unlocks, and more! Stick around after your workout to cheer, judge, and celebrate!

But before the party starts, we’re gonna heat things up:

  8am: doors open for the Prep Class, these athletes get first dibs on heat selection

  9am: WOD Overview, Q&A, Heat board signups

  9:30: first heat! 🔥

The past five weeks have been an incredible showing from everyone—perseverance during the workouts, camaraderie and support as others work, and dedication to your own fitness. We’re excited to conclude the Open by celebrating together. 

See you Saturday!

The post-event beasts of 19.4


This means that at our CGO 2019 WRAP-UP PARTY this Saturday at the end of 19.5 Event we will have food ready for everyone- competing at the Open or not! We just need a headcount of how many people to provide for so signup on one of these (MANY) sheets at the gym:

You also may have noticed some new faces in the office. We’ll be introducing them individually this week!


Monday 3/18

9-7-5 reps for time:
thruster, 52/38kg
chest-to-bar pullups – OR – strict pullups

then every minute on the minute for 15:00: 2 cleans

Tuesday 3/19

5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs

Wednesday 3/20

AMRAP in 20:00
800m run
30 kettlebell swings
50 situps


AMRAP in 20:00
400m run
15 kettlebell swings
25 weighted situp, 15/10kg

Thursday 3/21

every 2:00 on the minute for 40:00
a. 30 calories
b. 20 burpees
c. 10 double dumbbell hang power cleans – OR – box jumps, 30/24″
d. rest

Friday 3/22

CGO 19.5. Any guesses? I’m thinking dumbbell thrusters and strict pullups, followed by a second part- maybe a max lift?

Saturday 3/23

CGO 19.5 and the 2019 Foundation CrossFit Games Open Wrap-up Party! It starts immediately after the last heat.

Sunday 3/24

3 rounds for max total reps:
1:00 wall ball, 20lbs to 10’/14lbs to 9′
1:00 sumo deadlift high pull, 35/25kg
1:00 box jump, 20″
1:00 push press, 35/25kg
1:00 calorie row


+ Beat the Blerch 10k/Half Marathon/Marathon 8/3 & 8/4 – BeatTheBlerch
+ Repeat After Me: The Liver is NOT a Filter – Chris Masterjohn
+ 19.4 Open Tour Vellner & Bros in Canada – Buttery Bros

Our goal for the 19.3 weekend was 35,000 points… we achieved 35,010! 😚💨 Phew, close one!

35,000 was a big goal, and triple points helped us get there. Great show of Seattle pride, everyone!

Because of your spirit, we’ve unlocked a special addition to the FCF Wrap-Up party on Saturday 3/23… Chipotle catering!

Click here to RSVP now!
We’ll make sure we get enough guac for all!

What could be better than celebrating five weeks of hard work than with the full Chipotle menu delivered right to us? Perhaps if a keg were involved?? Well guess what, fam… that’s an unlock for 19.4!

(No keg stands, please)

THEME FOR CGO WEEK 4: St. Patty’s Day!

Wear your greenest of greens! Here’s how we’ll make it to 45,000 point goal to unlock the keg!

  • Work out during our Saturday throwdown (30 points). The more the merrier! RSVP and show up at 9am to get signed up on the heat board. First heat starts at 9:30am.
  • Judge your fellow athletes (30 points). It’s not too late to take the judges course (100 points)! It’s also valid for October’s Open, so you’ll get twice the use out of the one course.
  • Wear the THEME OF THE WEEK (30 points with multiplier): GREEN! Bring on the luck of the Irish. Every piece of apparel you wear that has a hint of green will multiply your Theme score! 1x/2x/3x/4x/etc! How many multipliers can you get??
  • Get social (30 points). Share your story/photo on social media and tag #HYFRsquad.
  • Represent FCF (10 points): Wear any FCF apparel during your Open workout.
  • Food + friends (10 points): Bring a snack to share with your fellow athletes!

Here are the Top 10 Leaderboards after the verification period of CGO 19.3


We’re officially over the half-way mark of the 2019 CrossFit Games Open! We also had another amazing outing as a team at the Saturday Event:


Our theme was Seattle & Socks so athletes wore sports jerseys, band tee-shirts, and blue/grey/green/black. Tall funky socks were worn all around too:

Two more weeks then we’ll cash out with our POST-OPEN PARTY and we’re done until October!

You can still help us earn more points by participating on Friday and Saturdays (worth more on these days), wearing the appropriate clothing for the weekly theme, taking the Online Judges Course, and judging each other for the duration of the Open! Help us unlock more fun stuff before the party.


Monday 3/11

within 10 minutes
9-7-5 for time:
ring muscle-up
(squat) snatch, 61/43kg

rest 5 minutes then

within 10 minutes
21-15-9 for time:
hang clean & jerk

Scaled uses 43/29kg, Rx uses = 61/43kg, and Performance uses 70/50kg.

Tuesday 3/12

AMRAP in 3:00
3 deadlifts, 102/70kg
6 pushups
9 air squats

1:00 rest then repeat for 5 total rounds.

Performance option: 120/80kg, archer pushups, single leg squats

Wednesday 3/13

EMOM for 40 minutes:
a. 45 double unders
b. 30 perfectly-vertical kettlebell swings
c. 15 burpees

Performance Option

EMOM for 40 minutes:
a. 60 double unders
b. 40 double kettlebell swings
c. 20 burpees
d. rest

Thursday 3/14

CGO 19.4 Announced at 5pm on

3 rounds for time:
20 wall ball, 20/14# to 10/9′
20 power cleans, 61/43kg

Friday 3/15

CGO 19.4

Saturday 3/16

CGO #19point4 EVENT

Sunday 3/17

for time:
50 burpee pullups

for time
50 burpee box jump overs, 24/20″

for time:
50 bar-facing burpees

Rest exactly 5:00 between each workout.


+ Greg Glassman on CrossFit’s New Direction – Box Pro Magazine
+ Does Caffeine Really Cancel Out Creatine – BarBend
+ The Story of the First CrossFit Affiliate – Nicki Violetti

Two weeks down, three to go! During CGO 19.2, we saw new PRs including toes-to-bar firsts, improved 16.2 scores, and cleans at reps and loads heavier than you‘d ever done! Kudos to all of you!

Coach Nathan cleaning 102kg in Round 3 of CGO19.2

And guess what?! Your amazing spirit and 19.2 participation unlocked another achievement!

25% off Food & Drink through the end of the CrossFit Games Open

Starting today (3/7), a colored Store Sheet will be out that will automatically apply a 25% discount on all food and drink purchases through March 25th! So stay hydrated and nourished while you sweat through the rest of the Open!

NEXT GOAL: 35,000

We’re on such a good roll and having so much fun. Our next target is set at 35,000. Here’s how you can help get there:

  • Work out during our Saturday throwdown (30 points). The more the merrier! RSVP and show up at 9am to get yourself up on the heat board. First heat starts at 9:30am. 
  • Judge your fellow athletes (30 points). It’s not too late to take the judges course (100 points)! It’s also valid for October’s Open, so you’ll get twice the use out of the one course.
  • Wear the THEME OF THE WEEK (30 points): Seattle + Socks! Show your Seattle love (shirts, sports jerseys, etc) and get funky with long socks! If you do both of these, you’ll win a TRIPLE POINTS BONUS (90 POINTS).
  • Get social (30 points). Share your story/photo on social media and tag #HYFRsquad.
  • Represent FCF (10 points): Wear any FCF apparel during your Open workout.
  • Food + friends (10 points): Bring a snack to share with your fellow athletes!

See you Saturday in all your Seattle gear! Can’t wait!



+ If you didn’t already know Tuesday 6:30pm MOBILITY is back for the duration of the CrossFit Games Open.
+ New apparel is in! Grab yours near the office.
+ Gym jump ropes are in. They are RPM Ropes and they will replace our loaners. We also have a number for sale.
+ We’re already done with the second week of the 2019 CrossFit Games Open and we have three more to go! Keep up the great work.


Monday 3/4

EMOM for 14 minutes:
a. 1 power snatch + 3 OHS or 1 power clean + 3 front squats
b. 6 burpee over bar

with a single dumbbell for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
10 muscle-ups

Post heaviest load and time to whiteboard.

Tuesday 3/5

EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups

AMRAP in 12 minutes:
4 tempo T-pushups
8 squat thrusts
12 squats

Post heaviest load and score (total reps) to whiteboard!

Wednesday 3/6

bench press 10×3

3 rounds for time:
50 double unders
50 k2e
50 air squats

Post max load and time to whiteboard.

Thursday 3/7

for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings

Can use double kettlebells or double dumbbells. Post time to whiteboard!

Friday 3/8

CrossFit Games Open 19.3

Saturday 3/9

#19point3 Throwdown.

Sunday 3/10

AMRAP in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg

Continue adding 2 more reps to each round of the kettlebell swings. Compare to 10MAR2018, 28NOV2017. Post total swings to whiteboard.


+ EAT-Lancet’s Plant-Based Planet: 10 Thinks You Need to Know – Psychology Today
+ Want to Leave a Legacy? Be a Mentor – The New York Times
+ 19.1 Workout Analysis – CrossFit Games