NEWS FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet! We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family: The holidays are here and […]
When December rolls around we’ll see the return of FCF Bingo! PROGRAMMING Cyber Monday 11/26 WODAPALOOZA Online Qualifier 18.4 AMRAP in 16 minutes: 2-4-6-8-10-12-14-etc devil press alternating dumbbell step-up Rx = 2×50/35lbs, 24/20″ Scaled = 1×30/20lbs, 20/12″ Post score to whiteboard. Taco Tuesday 11/27 starting with an empty barbell every :90 perform a SNATCH for […]
It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too. Foundations Graduates: November 2018 Edition! PROGRAMMING Monday […]
Hope everyone had a great weekend- the weather was nice and mild during the days! Evenings are a different beast though. PROGRAMMING Monday 11/12 – Veteran’s Day (normal class schedule) “DORK” 6 rounds for time: 60 double unders 30 perfectly-vertical kettlebell swings, 24/16kg 15 burpees This is a HERO workout for a Boston Firefighter and […]
Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend! PROGRAMMING Monday 11/5 establish a weighted pullup 1RM – then – 21-15-9 reps for time: thruster, 43/29kg bar-facing burpees Tuesday 11/6 2 rounds for time: 1500m row 30 wall ball, 20/14# to 10/9′ 20 ring dips […]
Andrew S, Kai H, and Ann-Marie D represented Foundation Barbell and FCF this past weekend down in Tacoma. Andrew S set personal records in his snatch, clean & jerk, and total. Kai H also set personal records in her snatch, clean & jerk, and total. Ann-Marie D returned to competition after a year off and […]
Row row row your boat HOLIDAY HOURS October 31, Halloween – no changes PROGRAMMING Monday 10/29 5 rounds for time: 200m run 35 double unders 15 overhead squats, 43/29kg Post time to whiteboard! Tuesday 10/30 3 rounds for max total reps: 1:00 max handstand pushups 1:00 max broad jumps, 6/4′ 1:00 max rope pulls, weighted […]
HBD TONY! This photo is from October 12th, 2008 at FCF 1.0 when Tony and I were both about 135lbs and cherry-picking all the bodyweight CrossFit workouts. Also Dave took 3rd Place at the Brute vs Beauty Beatdown 2018 at CrossFit Chateau! PROGRAMMING Going to try something new this week. Feedback is appreciated! Remember: whatever is […]
PROGRAMMING Foundation Barbell – Olympic Weightlifting, Week 4/4 PDF Foundation Barbell – Powerlifting, Week 4/4 PDF ARTICLES + CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare – Men’s Health + CrossFit Firms Up Games Changes, Announces Four New Sanctioned Events – Morning Chalk Up + A Stoic’s Key to Peace of Mind: Seneca on […]
the Chair Stretch We hope that the last week introduced (or reintroduced) some potent mobility practices that you can hit before and after your workouts. We’ll be retesting the NOT GRACE workout after an EMOM warmup, then testing your muscular stamina, and mental toughness within the week! PROGRAMMING Foundation Barbell: Powerlifting Cycle 3, October Block, […]
