PROGRAMMING

Monday 4/1

BEAR COMPLEX
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
7 HSPU
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

ARTICLES

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

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!—

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!

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!

NEWS

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.

PROGRAMMING

Monday 3/11

within 10 minutes
“AMANDA”
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
burpee-over-bar

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
d. REST

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 http://games.crossfit.com/

ICON #1
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.

ARTICLES

+ 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