If you pre-ordered one of these badass double-walled stainless steel shaker bottles, then you can pick it up in the gym! If you haven’t, order one now for delivery in early August. CrossFit WOD for Tuesday 7/30 for time:15 hang power snatch15 push press15 clean & jerk15 push press15 hang power snatch Run 200m after […]
It’s a SKILLS week, meaning we’ll be focusing on sharpening technique and putting you some familiar work with some twists. We retest “MURPH” on Saturday so prepare for that- make sure you have your own vest/ruck if that’s in your cards. CrossFit WOD for Monday 7/29 10×3 tempo back squat 32XX, then 3 rounds for […]
Send out positive vibes to Andrew S who is competing at the USA Weightlifting’s American Open Series II in Albequrque, NM. He’ll be lifting tomorrow at 12pm in the -73kg Men’s D Session on the RED platform. Click here to watch the action! CrossFit WOD for Friday 7/26 for time:40 deadlifts, 90/65kg30 front squats, 80/55kg20 […]
CrossFit WOD for Thursday 7/24 for time:70 burpees60 dips50 box jump overs, 24/20″40 handstand pushups30 single-leg squats, alternating20 burpee pullups Compare to 6/20/2019. Post time to whiteboard! ARTICLES + First-Aid, CPR, and AED Training at FCF on Saturday 8/3 – Seattle CPR + The Games Goodie Bags – Morning Chalk Up+ Watch 19-Year-Old Kristof Milak […]
CrossFit WOD for Wednesday 7/24 Establish a 1RM strict press in 10:00 then on a running clock do 1 strict press when the clock reads 1:00, 2 presses on 2:00, 3 on 3:00, etc. continuing for as long as possible. Barbell to be loaded at 60% of the established 1RM. Post successful minutes completed and […]
CrossFit WOD for Tuesday 7/23 for time: 10 snatch, 60/35 20 hang cleans, 70/45kg 30 front squats, 80/55kg 40 deadlifts, 90/65kg Use one barbell. Post time to whiteboard. CompEx WOD, 5:50am Barbell skill warmup into clean & jerk on-the-minute lifts. for time:4 thrusters, 1 rope climb8 thrusters, 2 rope climbs12 thrusters, 3 rope climbs 10:00 […]
This week is TEST WEEK so we’ll establish a time for today’s workout for a retest in the future, a barbell race, strict press max, Death By Presses, a row effort, a retest of a gymnastics chipper for late June, MURPH retest on Saturday, and EMOM snatch/clean & jerks. Rest, recover, and make sure you […]
CrossFit WOD for Saturday 7/20 5 rounds for time YGIG:30 wall ball, 20/14lbs30 sumo deadlift high-pull, 35/25kg30 box jump, 20″30/20 calorie row30 burpee20 power clean, 35/25kg20 front lunge, 35/25kg Post partners and time to whiteboard! FCF WORKSHOP at 10am Covering SLIPS (Scales, L-sits, Inversions, Planks, and Stretching) as a means to improve your gymnastic abilities, […]
SLIPS clinic tomorrow at 10am! Community Class at 12pm! CrossFit WOD for Friday 7/19 every minute on the minute for 10:003 snatches -OR- clean & jerks, 61/43kg or 70% of 1RM -OR- every minute on the minute for 15:002 snatches -OR- clean & jerks, 70/50kg or 80% of 1RM Post attendance to whiteboard! ARTICLES + […]
CrossFit WOD for Thursday 7/17 “CANDY”5 rounds for time:20 pullups40 pushups60 squats or “MAGGIE”5 rounds for time: 20 handstand pushups 40 pullups 60 alternating single-leg squats Post time to whiteboard! ARTICLES + Here’s What Weight-Loss Advice Looked Like Nearly 100 Years Ago – Reader’s Digest+ Sugarpill Founder Believes Wellness is Liberation – Mindful Feminism
