Entries by AB

False-Grip Top-of-Pullup in Tuck

CrossFit WOD for Thursday 12/5 Every 2:00 for 20:00 3 power snatches 6 back squats Ideal weight is 70/50/35kg. Post weight used to whiteboard. READ: Black Friday/Cyber Monday Deals and Sales Megathread – r/CrossFitWATCH:

Ready To Row?

What’s the best method for you, individually, for rowing calories? It’s not necessarily the form we ask for when going for a long period of time. I know that if I do half-slides and focus on driving my heels down to extend while cranking with my strong low back and arms then I maximize my […]

Muscle-Up Transition Tuesday

CrossFit WOD for Tuesday 12/3 10 rounds for time:35 double unders15 wall ball, 20/14/8lbs to 10/9′5 bar muscle-ups Compare to 10/9/2019. Post time to whiteboard! READ: Where Are They Now? The Last 6 CrossFit Games Rookies of the Year – Heat On MindedWATCH:


It’s that time of year where we bundle up and spend time with our loved ones. As December calendars get filled up we find many athletes asking us “WHAT’S THE WOD” over and over. It’s great because it means they care, so we’ll do what we’ve done the past couple of years so you can […]

Break Time

If you plan to workout during the Holiday break remember to RSVP for classes! Thursday and Friday we’ll have 9am, 10am, and 11am. Saturday and Sunday will be normally scheduled. CompEx gets a very special session at 7am on Thursday! CrossFit WOD for Wednesday 11/27 back squat 50/5, 65/5, 75/5, 85/5+ AMRAP in 20:002500/2000m rowthen […]

Muscling Up

CrossFit WOD for Tuesday 11/26 strict muscle-up practice, then 4 rounds for time:25 thrusters, 43/29/20kg5 muscle-ups Post time to whiteboard! Today’s Pullup Ladder: 3(1-2-1) HIIT – 12pm and 6:30pm READ: Ben Bergeron Urges Everyone to Compete in Life at His First TED Talk – Morning Chalk UpWATCH: Traveling This Holiday Weekend? Try some AIRPLANE MOBILITY!

The EMOM Pullup Ladder

If you’ve been an FCF athlete for a couple of years now you may remember our PULLUP STRENGTH LADDER. We’ll do it with an added twist and treat it as an EMOM to make sure there’s adequate rest for recovery for you and to give coaches time to cue and correct movement. The plan is […]

Holiday Hours

I know that you’re thinking ahead like us, so just to let you know what’s happening Thanksgiving weekend, we’re running Holiday Hours: 9am, 10am, and 11am CrossFit classes only. No specialty classes and no Guided Training due to staff availability. CrossFit WOD for Thursday 11/21 FIGHT GONE BAD3 rounds for max total reps: 1:00 wall ball, […]

Cookeville and CrossFit

There’s much more control needed when using a pair of bells rather than a barbell. CrossFit WOD for Wednesday 11/20 back squat 5x5x65%, then 100 double bell step-ups for time. Use 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells to a 24/20/16″ box. Post time to whiteboard! READ: How a Small Town Became CrossFit’s Global Mecca – CNNWATCH: […]

False-Grip Hangs

On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume. CrossFit WOD for […]