Entries by AB

Bar Muscle-Ups

One of the most-wanted skills in a CrossFit gym is the muscle-up. In the realm of CrossFit a muscle-up is where you hang off of a bar or a pair of rings with completely extended arms before pulling yourself up and over to a support position with arms fully locked out. On paper it’s simple: […]

Want Results?

From the beginning of CrossFit in every iteration of an affiliate gym there was always a place where daily results were logged. CrossFit.com had/still has the comment section. Some gyms had chalk boards, some used paper journals. Most use whiteboards. Nowadays many affiliates use computer kiosks with software systems*. We stay “old school” at FCF […]

Case of the Mondays

A couple of clarifications about the next FOUR Fridays:– The evenings won’t be run like a traditional class, but as a member you should still come in to do your workout: we’ll have warmups and skill prep written on a whiteboard for you to follow!– You don’t have to be registered to throw down during […]

Weekend of 10/12 & 10/13

CrossFit WOD for Saturday 10/12 TEAM CINDYYou Go, I Go AMRAP in 40:00:10 pullups20 pushups30 squats or TEAM MARYYou Go, I Go AMRAP in 40:0010 hspu20 single leg squats30 pullups Athletes will alternate lines of each workout: Athlete A does 10 pullups, Athlete B does 20 pushups, Athlete A does 30 squats, Athlete B does […]

#20point1 Announced!

The 2020 season has begun! CrossFit WOD for Friday 10/11 CGO 20.110 rounds for time:8 ground-to-overhead, 43/29/20kg10 bar-facing burpees Post time to games.crossfit.com and whiteboard! FRIDAY NIGHT LIGHTS 20.1 READ: CGO 20.1 Workout Description and Strategies – Morning Chalk UpLISTEN: 20.1 Strategy Podcast – MisFit AthleticsWATCH: CrossFit Games Open 20.1 First Thoughts – Training Think […]

Thursday 10/10

Today is the beginning of the 2020 CrossFit Games Open! The workout will be released tonight at 5pm PST on games.crossfit.com. This is significant because not only is it our SECOND CrossFit Games Open this year, but we won’t have another until October 2020. Register if you want to potentially win some prizes and throw […]

Wednesday 10/9

REGISTER: Muscle-Up Master Class with Carl Paoli – Freestyle Connection CrossFit WOD for Wednesday 10/9 10 rounds for time:25 double unders15 wall ball, 20/14/8lbs to 10/9′5 bar muscle-ups Post time to whiteboard! READ: Meet the Seniors Who Do CrossFit – ElementalWATCH: Med Ball Progression – CrossFit

The 2020 CrossFit Games Open (Updated!)

This Open we’re changing things up. Instead of having the CGO Event every Saturday morning we’re moving to Friday evenings. Introducing FCF FRIDAY NIGHT LIGHTS (FNL): EVERY MEMBER IS WELCOME TO THE EVENT! Friday all classes will run CGO workouts. We will still have 3:30pm and 4:30pm CrossFit classes. Feel free to come in anytime […]

Tuesday 10/8

Our friend Carl Paoli will be coming to FCF on Saturday 11/9 to run his MUSCLE-UP MASTER CLASS! From Freestyle Connection: The Freestyle Muscle Up Master Class is an intensive 2 hour course dedicated to examining the muscle up. This course breaks down the different types of muscle ups with the goals of: Identifying the 4 […]

Monday 10/7

This Thursday is the start of the 2020 CrossFit Games season as the CROSSFIT GAMES OPEN begins! You can participate officially by registering, or just show up to Friday classes to test yourself! CrossFit WOD for Monday 10/7 12:00 to establish a 1RM back squat 2 rounds for time:75 kettlebell swings50 situps1000m row Post squat […]