CrossFit WOD for Friday 11/1

CGO 20.4 – Rx Divison

for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
10 clean & jerks, 84/52kg
30 single-leg squats
10 clean & jerks, 102/65kg
30 single-leg squats
5 clean & jerks, 124/79kg
30 single-leg squats
5 clean & jerks, 142/93kg

CGO 20.4 – Scaled

for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 65/35
30 box jumps/step-ups, 24/20″
15 clean & jerks, 95/55
30 box jumps/step-ups, 24/20″
10 clean & jerks, 52/34kg
30 single-leg squats
10 clean & jerks, 61/43kg
30 single-leg squats
5 clean & jerks, 70/52kg
30 single-leg squats
5 clean & jerks, 83/61kg

Post score/time to whiteboard!

CrossFit WOD for Saturday 11/2

in teams of 2, for time:
250 wall ball, 20/14lbs
35 muscle-ups/strict c2b
400m run together
55 strict HSPU

Can help each other out in reps: lift legs for mu/c2b, grab legs and lift up in HSPU. Post time to whiteboard!

CrossFit WOD for Sunday 11/3

for time:
30 burpees onto plate
400m bumper run, 20/15/10kg
50 toes-to-bar
60 bumper ground-to-overhead, 20/15/10kg
70 (overhead) bumper lunges, 20/15/10kg
800m run
90 bumper russian twists, 20/15/10kg
100 air squats

READ: CrossFit Open 20.4 Workout Description and Strategies – Morning Chalk Up
WATCH: CGO 20.4 Breakdown

CrossFit WOD for Halloween Thursday 10/31

for time:
75 thrusters, 20/15kg
400m farmer’s walk
75 double unders
400m farmer’s walk
75 situps
400m farmer’s walk
75 pushups
400m farmer’s walk
75 push press, 20/15kg

Farmer’s walk = 2x 50/35/20lbs dumbbells or 2x 24/16/8kg kettlebells. Post time to whiteboard!

REGISTER: Mock Weightlifting Meet 11/2 – Foundation Barbell
ALSO REGISTER: Muscle-Up Master Class – Freestyle Connection
READ: Open Workout 20.3 Analysis – CrossFit
WATCH: How Jackie Chan Mastered Pain

Fun Fact: FCF is the ONLY GYM IN THE WORLD to host every. single. one. of @carlpaoli‘s workshops and seminars.

For 10 years, Carl has been traveling the world teaching funtional movements, progressions, and techniques to CrossFitters and athletes alike, and he’s chosen our gym for his FINAL Muscle-Up Master Class.

You know muscle-ups are coming in 20.4 or 20.5, so learn some drills to get your first one OR to become more efficient!

WHEN • Saturday, November 9th — 10am-12noon
RSVP • Registration info at

CrossFit WOD for Wednesday 10/30

EMOM for 40:00
a. 30 calories
b. 20 medicine ball cleans, 20/14/8lbs
c. 10 box jumps, 32/24/16″
d. 5 muscle-ups

Post attendance to whiteboard!

READ: Diabetes: What It Is and Why You Need to Know About It (Even If You Don’t Have It) – CrossFit
WATCH: Casein Protein and Sleep

If you don’t have a kettlebell, you could always squat a Corgi like Lei

CrossFit WOD for Tuesday 10/29

as many reps as possible in 9 minutes:
3-6-9-12-15-18-etc of
goblet squat, 32/20/12kg

rest 3:00 then

as many reps as possible in 6 minutes:
3-6-9-12-15-18-etc of
perfectly-vertical kettlebell swings, 32/20/12kg

Post scores to whiteboard!

HIIT at 12pm, 6:30pm

READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and Musculoskeletal Fitness – Education & Research Archive
WATCH: Why Your Upper Body Rotates When You Run

Here’s an easy way to check if you’ve got decent ANKLES:

  1. Take off your shoes
  2. Lunge down, putting your toe perpendicular to a wall
  3. Keeping your foot down, push your knee forward to make contact.
  5. Move your foot back and try again. Measure the distance of your most successful distance.

Make sure you measure both sides! Keep the data in your journal. Use the squatting quad stretch with the barbell or a kettlebell is one of the various ways to improve gradually.

CrossFit WOD for Monday 10/28

5 rounds for time:
400m run
18 dumbbell overhead squats, 50/35/20lbs

Post time to whiteboard!

READ: Unhealthy & Unprepared – Strong Nation
WATCH: 3 Ways to Beat the Handstand Pushup Standard – MisFit Athletics

It’s a repeat!

CrossFit WOD for Friday 10/25

CGO 20.3 aka CGO 18.4 – Rx

for time:
deadlift, 102/70kg
– then –
21-15-9 deadlift, 143/93kg
50′ handstand walk

CGO 20.3 aka CGO 18.4 – Scaled

for time:
deadlift, 61/43kg
hand-release pushup
– then –
21-15-9 deadlift, 83/61kg
50′ bear crawl

Yes, that terrible handstand pushup standard is back. Time cap is 9:00. Post score/time to whiteboard!


CrossFit WOD for Saturday 10/26

You Go, I Go!
AMRAP in 5:00 of
3 power cleans, 61/43kg
6 burpees
9 air squats

Rest 1:00 then repeat for a total of 5 cycles for max total reps. Athlete A does 3 power cleans, Athlete B does 6 burpees, Athlete A does 9 air squats, Athlete B does 3 power cleans, etc.

CrossFit WOD for Sunday 10/27

50-35-20 reps for time:
wall ball, 20/14lbs to 10/9′
double unders
kettlebell swings, 24/16kg

READ: CGO 20.3 Official Scorecard – CrossFit
WATCH: 20.3 Beginner & Intermediate Strategy – Invictus

ALSO WATCH: 20.3 Strategy, Tips, and Advice for HSPU, HS Walking & Deadlifts – Invictus

Come join us this Friday at the 5:30pm and 6:30pm classes as we throw down in 20.3. We’ll follow it up with a BBQ!

If you’ve noticed the sticky post, this is open to all of our members! You don’t have to be registered to workout, or certified to judge. We’re all just here to have a good time, see what we’re capable of, and cheer each other on!

CrossFit WOD for Thursday 10/24

AMRAP in 40:00
500m row
25 burpee over _____
400m farmer’s carry, 2×50/35/20lbs or 2×24/16/8kg
25 anchored situps

Post score to whiteboard.

HIIT at 12pm, 6:30pm

READ: The Latest Flip-Flop on Red Meat Uses Best Science In Place of Best Guesses – LA Times
WATCH: Former NASA Astronaut Explains How Your Body Is Different In Space – WIRED

DID YOU KNOW: We run THREE raffles during Friday Night Lights. Earn these a number of ways, but you’ve got to be there in person to receive the prizes!

The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.

The final piece of the methodology deals with intensity, or how difficult you make your workouts. Difficulty, relative to your own strengths and weaknesses, allow us to find a place where we can make progress without injury or overuse.

In our ongoing classes we prescribed one workout of the day (WOD) and try to set the bar relatively high. We would love for most people to find the workout challenging, but doable. At FCF we use a combination of setting the bar just above the average athlete at our gym, as well as the benchmarks set by CrossFit HQ over the years. That assumes most have a 100/70kg clean & jerk, a 2:00 400m run or 500m row, 10-20 unbroken pullups, etc.

If you aren’t at those levels then we simply have to figure out where your capacity lies. This is why our TEST WEEKS are so important- we max out to see where your ceilings are, and can extrapolate the proper percentages from that. In the most simple of ideas, you should be challenging yourself to about 80% effort for most workouts. Which does not mean failure- it means completion of movement and progress, albeit not something easy or unbroken.

Next time you workout, ask yourself if you’re truly pushing yourself to a “hard” level, or are you just coasting?

CrossFit WOD for Wednesday 10/23

:15 handstand pushups, :45 rest, for 10:00, then

for time:
100 dumbbell step-ups, 50/35/20lbs to 24/20/16″
100′ handstand walk

Post time to whiteboard!

REGISTER: Muscle-Up Master Class on 11/9
ALSO REGISTER: Foundation Barbell Mock Weightlifting Meet on 11/2
READ: Open Workout 20.2 Analysis – CrossFit Beyond the Whiteboard
WATCH: DO IT YOURSELF! by NardWuar – TED Talks

The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.

Continuing from yesterday’s post today we’ll talk about the importance of movement selection. The exercise choices we make in our gym space is simple: what allows for best expression of flexibility, power, strength, speed, and coordination? We choose compound movements, or movements that require multiple joints and muscle groups to fire.

Rather than a traditional gym with a spread of machines that isolate muscle groups, CrossFit boxes prefer big open spaces so that we can allow us to move our bodies. We have tons of toys we can pull into the space like rowers, barbells & bumper plates, medicine balls, kettlebells, dumbbells, plyo boxes, etc. These tools generally have movements that we like:

  • squats: back squats, front squats, overhead squats, goblet squats, cossack squats, single leg squats, etc
  • pushes: pushups, burpees, dips, strict presses, push presses, jerks, handstand pushups, etc.
  • pulls: bent-over rows, one-arm rows, strict/kipping pullups, ring rows, bar/ring muscle-ups, etc.
  • jumps: single/double unders, box jumps, broad jumps, jumping lunges, etc.
  • hinging: situps, crunches, hanging leg raises, knees-to-elbows, toes-to-bars, slam ball, etc.
  • extension: back extension, hip extension, reverse hyper, deadlift, good morning, Romanian deadlift, kettlebell swings, etc.

Next time you have to come up with your own workout when traveling or stuck at home, keep these in mind!

CrossFit WOD for Tuesday 10/22

every minute on the minute for 15:00 do 2 snatches, then
every minute on the minute for 15:00 do 2 clean & jeks

READ: Resistance Training For Children and Adolescents – National Library of Medicine
WATCH: The Story Behind Whatever It Takes, The Global Training Retailer – Morning Chalk Up

From 20.1’s Friday Night Lights

The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.

Today we’ll talk about the importance of variance. The basic understanding is that you exercise to achieve certain goals: it could be losing bodyweight, gaining strength, increasing flexibility, preparing for specific sport or activity, and execute activities of daily life without issue. To achieve these goals we need to understand what stimuli illicits the proper and favorable response. Rather than putting that responsiblity on you, we simply test you a handful of ways every day.

Each workout is meant to illicit a certain response: do you have cardio? Long-lasting stamina? Are you coordinated and flexible enough to do an overhead squat? How about 15 in a row? Which sets of combinations do you excel at? Which ones do you fail at? Phyiscally/mentally/emotionally- it all matters because we get to find the holes in your ‘fitness armor’… and guess what makes you more capable at taking life’s beatings?

Could you help me move a 400lbs couch this Saturday up four flights of stairs?

We want you to be able to say YES to life and that means not being picky about the multitude of ways you train. Many of you who are active enough (4-6x/week in or out of the gym) are probably exposed to a variation of physical challenges to truly change your body when coupled with solid nutrition and lifestyle habits. If not, don’t fret- we just have to be more realistic about your goals and expectations.

Show up when you like the workout. Show up when you don’t. Put in the effort and you’ll achieve more than you think!

CrossFit WOD for Monday 10/21

as many reps as possible in 20:00
5 chest-to-bar pullups
10 hand-release pushups
15 medicine ball cleans, 20/14/8lbs

Post total reps completed to whiteboard!


This week we 1-rep maxes in Powerlifting! Test out your back squat, bench, and possibly deadlift this week in classes. Olympic Weightlifting will find themselves testing snatch and clean & jerk doubles, while finding a rep-max of pretty high-percentage squats.

*READ: What Is Fitness by Greg Glassman – CrossFit Journal
ALSO READ: Prilepin’s Chart – 70’s Big
WATCH: 20.2 Mat Fraser & Patrick Vellner in Miami – Buttery Bros