Entries by Andrew

Week of 2/11 Through 2/17

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 CrossFit10am CrossFit11am CrossFit11am Barbell1:30pm CrossFit2:30pm CrossFit3:30pm CrossFit3:30pm Barbell Big thanks to Moonboots for being the lone […]

Week of 2/4 Through 2/10

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. […]

Week of 1/28 Through 2/3

As we see January come to a close we can look forward to this weekend’s FCF Post-Holidays Party at the Garage as well as the CrossFit Games Open (and therefore the FCF Intramural Open 2019) coming in less than four weeks! PROGRAMMING Monday 1/28 every :90 for 21:002 snatches + 1 overhead squat Tuesday 1/29 […]

FCF Post-Holidays Party 2019

The Annual FCF Post-Holidays Party is here at last! Clear your schedules for Saturday, February 2, 2019! RSVP at the link above! Like last year we are going to be in the ECHO ROOM at The Garage on Broadway here in Capitol Hill. The Echo Room which includes its own staffed bar where you can […]

It’s Been Two Pay Periods

https://www.cnn.com/politics/live-news/government-shutdown-month-2019/index.html In light of the ongoing federal shutdown, we have decided to waive the upcoming monthly membership fees for all of our current members who are furloughed and not receiving their paychecks. We commit to helping people remain healthy and positive during these tough times. February dues will be waived so that they can keep […]

Week of 1/21 Through 1/27

PROGRAMMING Monday 1/21 Rx21-15-9 reps for time:dumbbell clean & jerksstrict pullupsGHDSU Fitness21-15-9 reps for time:dumbbell clean & jerksjumping chest-to-bar pullupsv-ups Tuesday 1/22 The Ocho Chipper – Rx (from the 2019 Wodapalooza Individual Events)for time:30/20 bar muscle-ups30 hang power cleans, 70/45kg30 deficit HSPU (4/2″)30 front squats30 toes-to-bar30 shoulder-to-overhead Wednesday 1/23 back squat 3×10 then establish a […]

Week of 1/14 Through 1/20

PROGRAMMING Monday 1/14 AMRAP in 7 minutes:20 double unders200m run10 power snatch, 35/25kg 3:00 rest AMRAP in 7 minutes:30 double unders200m run15 (full) snatch, 43/29kg 3:00 rest AMRAP in 7 minutes:40 double unders200m run20 overhead squats 52/38kg Post score (max total snatches) of each round to whiteboard. Tuesday 1/15 AMRAP in 12 minutes:1 strict pullup, 2 pushups, 3 […]

Week of 1/7 Through 1/13

The 2019 Foundation Barbell Cycle is here! A couple of changes have happened- please take a look at the document and read through. Classes still occur- just take note of day and time changes! + See our new memberships available: CrossFit, Barbell Club, and Full Access+ Barbell class s back! Classtime offerings have changed, but we still have Olympic Weightlifting and Powerlifting tracks.+ Guided […]

2019 at FCF: Memberships, Barbell, and Guided Training

Happy New Year to all of you! We welcome 2019 with open arms and tons of excitement. Plenty of goals to achieve, WODclub milestones to reach, and kilos to be lifted! Our team is looking forward to an amazing year ahead, with many improvements and adjustments to our business. We’re excited to see you improve and sharpen your […]

Week of 12/31 Through 1/6

Catch Andrew competing at the Alpha Winter Classic this Saturday at 2pm! The event will be streamed live if you’re not there in person. Also a number of people are starting an informal nutrition challenge for January. It’s not a gym-led educational challenge (so you’ll need your own plan to follow), but we’re all here […]