GET IT?! Catch it at 10am on Instagram LIVE or at the YouTube LIVE video above.

(Yes we’re serious- a 3-year-old will be leading a stretching/kids yoga class. Probably 30 minutes or so. I’ll be in the back doing the “serious” versions of the stretches)

WORKOUT for Saturday 3/28/2020

1-to-13 reps for time:
handstand pushup
pullup/table row/bent-over row

Post time to comments!

2nd Serving: Need More Work?

3 rounds for quality:
21s front raises
21s bicep curls
21s tricep extensions

HSPU Ladder: every 2 minutes on the minute do 1-2-3-2-1 (1:00 work, 1:00 rest)

READ: THIS IS A FRIEND I GREW UP WITH: Survivor Urges Cooperation, Unity in Fight Against COVID-19 – NW Asian Weekly
WATCH: Yesterday’s workout on YouTube LIVE:

WORKOUT for Friday 3/27/2020

for max total reps
:20 high knees (jump rope)
:10 rest
:20 double pushup burpees
:10 rest
(repeat 4 times)

:20 mountain climbers
:10 rest
:20 1/2 pushup hold
:10 rest
(repeat 4 times)

:20 Russian twist
:10 rest
:20 hollow
:10 rest
(repeat 4 times)

:20 jumping power squats
:10 rest
:20 (weighted) wall sit
:10 rest
(repeat 4 times)

:20 goblet squats
:10 rest
:20 weighted wall sit
:10 rest
(repeat 4 times)

Rest 1:00 between sets. Post total reps completed to comments.

Same format and goal as above
a. high knee jump rope / double burpee pushups
b. knees-to-elbows / dip support
c. weighted Russian twist / L-sit
d. hang power clean, 43/29/20kg / weighted wall sit
e. front squat, 43/29/20kg / weighted wall sit

Post total reps completed to comments.

2nd Serving: Need More Work?

for time: 5k row/run/ski (10k bike)


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WATCH: How are your desk ergonomics? All I would ask is can you adjust position frequently enough so that you’re not frozen for a workday?


How are you holding up?

WORKOUT for Thursday 3/26/2020

for time:
100 walking lunges
80 (jumping) squats
60 situps
40 1-arm burpees, alternating
60 situps
80 (jumping) squats
100 walking lunges

for time:
40 front lunges, 43/29/20kg
30 toes-to-bar
20 hang power snatch, 43/29/20kg
10 squat clean thruster, 43/29/20kg
20 overhead squats
30 toes-to-bar
40 front lunges, 43/29/20kg

Post time to whiteboard!

2nd Serving: Need More Work?

for time:
40 front squats, heavy and awkward
40 hspu / hand-release T-pushups

Front squat should be around 70/50/30kg if you are fully equipped. If “heavy and awkward” is not an option double the reps to 80.

READ: Seattle Station Says It Won’t Carry Trump’s Coronavirus Briefings – Deadline
WATCH: Pulling and back exercises are part of the home exercise diet that seem to disappear, especially if you have no/limited equipment. This is why you’re prescribed so many hanging exercises in the gym: both barbell and pullup bars.

FCF doing “CINDY” at Greenlake Park, April 2009

WORKOUT for Wednesday 3/25/2020

3 rounds for max total reps:
 1:00 thruster
 1:00 burpee
 1:00 push press
 1:00 box jumps
 1:00 SDHP
 1:00 rest

FULLY EQUIPPED (Find me in that video!)
3 rounds for max total reps:
 1:00 wall ball, 20/14/8lbs to 10/9/9′
 1:00 SDHP, 35/25/15kg
 1:00 box jumps, 20/16/12″
 1:00 push press, 35/25/15kg
 1:00 calorie row
 1:00 rest

3 rounds for max total reps:
 1:00 jumping squat
 1:00 burpee
 1:00 hand-release pushups 
 1:00 tuck jumps
 1:00 prone snow angels
 1:00 rest

Join us at 7am on Zoom, 12pm on Zoom and Instagram Live, and on YouTube at 6pm we’ll premiere yet another Follow Along Workout video:

Share total reps completed to comments!

2nd Serving: Need More Work?

400m walking lunge. Give yourself a 15:00 time limit. Scale to 300m or 200m if needed.

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WATCH: Did you purchase THE FITTEST like I did? Shall we watch party?

Join us for an INSTAGRAM LIVE and Facebook Live Q&A tomorrow at 1:05pm after the 12pm workout for a 30-minute discussion on FITNESS AT HOME, especially now with Governor Inslee’s STAY HOME, STAY HEALTHY mandate.

Not only are they our best friends, but they can work as weights in a pinch!

WORKOUT for Tuesday 3/24/2020

For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.

AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press

Share rounds completed to whiteboard.

7am: Live workout on Zoom
12pm: Live workout on Zoom, Instagram Live, and Facebook Live
6pm: YouTube Premiere

2nd Serving: Need More Work?

a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
goblet squats 15-10-8-8-8
good morning 15-10-8-8-8 4

b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
12+ Bulgarian split squat/side
20 stiff-leg sumo deadlifts

c. For time.
50 feet-parallel calf raise
50 toes-out calf raise
50 feet-parallel calf raise
50 toes-in calf raise
50 single-leg calf raise/side
50 feet-parallel calf raise

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WATCH: On a scale of 1 (Zombie) to 10 (GREAT), how would you rate your sleep? On a weekly average?

Check your inbox for the “COVID-19 4TH UPDATE” email! It’s got tons of info on how we plan to continue providing you with the good stuff.

We’re going to hit you with three follow-along workouts every Monday through Friday. We’ll go live once a day on Saturdays and Sundays.

WORKOUT for Monday 3/23/2020

7am: Live on Zoom (RSVP via ZenPlanner for meeting address)
12pm: Instagram Live on mobile!
6pm: Live on INSTAGRAM LIVE and Zoom (RSVP via ZenPlanner for meeting address)

AMRAP in 20:00
5 pullups
10 pushups
15 squats


AMRAP in 20:00
5 handstand pushups
10 alternating single-leg squats
15 pullups

Share rounds completed (and any extra reps) to comments!

Modify and/or scale the pullups depending on your equipment situation. Got a band, kettlebells, or dumbbells? Do some bent-over rows or seated rows! If going for HSPU don’t kick a hole into your drywall.

2nd Serving: Strength

AMRAP in 9:00 of
15 band press
15 band overhead tri ext
15 band bent over row
15 band reverse curl

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Tune into Instagram Live at 10am and learn how to cook a perfect omelet with Dave!

WORKOUT for Sunday 3/22/2020

GET OUTSIDE. Sit on your deck, walk around the block (maintaining a 6’ minimum with others), go for a hike/bike ride/jog, get in your car and go outside the city, etc.

READ: We’re Not Going Back to Normal – Technology Review


Thanks to all the swolemates who jumped on the Champagne Friday Zoom!

It makes me very happy that we can still connect in these strange new times.

WORKOUT for Saturday 3/21/2020

Tune into INSTAGRAM LIVE at 10am to watch Lauren and Nathan’s high intensity interval training class!

Make sure you have an object of “medium weight”. They’ll have a warmup, some stretching, jumps, and abs.

2nd Serving: Want more work?

Endurance Track

5 sets:
EASY PACE: 800m run/1000m row or ski/2km bike
FAST PACE: 300m run/400m row or ski/.8km bike
3:00 rest

Today is about building better capacity around 20+ minutes of effort (think 5k time trial). You’ll choose your modality (run, row, ski, or bike) and have two different paces: easy and fast.

Begin with your easy pace that rolls into your fast pace. Record the time to completion, rest 3:00 then repeat for a total of 5 rounds.

You should be timing both of these efforts to see if they stay consistent or become faster as you go. Do not allow yourself to get slower in any of the efforts.

READ: While Other States Order Residents to Stay at Home, Washington Resists – The Seattle Times

WORKOUT for Champagne Friday 3/20/2020

tabata intervals (:20 of work, :10 of rest, repeated for 8 rounds)
– close-grip pushups
– Cossack squats
– v-ups
– weighted lunges

Rest 1:00 between exercises. You can increase difficulty by upping it from 8 rounds to 12 rounds. Just go for max reps each and every round. Share total reps completed per exercise to comments!

Post-workout is Dave’s Hip Mobility Flow:

Need a second serving? Try this one:

CGO 17.1
for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Use a 50/35/20lbs dumbbell and a 24/20/16″ box/elevation. If you can’t go over, don’t! Time cap: 20 minutes


We’ll be on Zoom at 6pm to hang out with your favorite beverage of choice and shoot the shit with the FCF Team. Stretching may or may not occur.

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One of the many ways gyms are adapting in these strange, strange times are by becoming virtual.

We had a great turnout for our Instagram and Facebook LIVE workout session at noon, and then again for our Wine Down Wednesday Mobility & Community Hour

WORKOUT for Thursday 3/19/2020

CGO 12.1
Max target burpees in 7:00. If you can, set an object 6″ above standing reach. The burpee rep starts with chest and thighs on the ground, jump and two-hand-touch the object before repeating. If you don’t have an object just make sure you jump vertically.

Share score to comments. Post-workout will be washing your hands then 1:00/position of Hips of Glory + Pigeon Stretch + Seated Shoulder Extension.


We will host a full hour class with CGO 12.1 on Zoom at 6pm. RSVP on ZenPlanner to get the meeting code after you wash your hands!

Things you should have ready:
– enough space for you to lay down
– a weighted backpack or luggage (or weights if you have any)
– soap and water for washing your hands
– a fully charged phone or laptop so you can view the entire class

READ: Coronavirus and the CrossFit Community: A Call to Action – Morning Chalk Up
WATCH: WASH YOUR HANDS! Hand sanitizer if you can’t, but washing your hands is priority.