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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
Pink hair, don’t care A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years! PROGRAMMING Mobility Monday 12/17 back squat 5×5, then AMRAP in 15 minutes: 15 wall ball, 20/14# to 10/9′ 9 […]
Dave and Kelsey PROGRAMMING Monday 12/10 work up to a heavy snatch, then “AMANDA” 9-7-5 reps for time: ring muscle-ups (squat) snatches, 61/43kg Post time to whiteboard. Tuesday 12/11 work up to a heavy set of 1 clean + 2 jerks, then Rx 3 rounds for time: 500m row 50 double unders 25 unbroken wall […]
