Enjoy!It’s volume week so we’re taking some of the new skills we introduced (or reintroduced) last week and we’re going to hammer that technique in through some heavier volume and time under tension. There are a number of new workout schemes coming so be mindful of how you execute your strategies to make sure you […]
Lauren and Nathan doing “goat belly” holds with some heavy kettles CrossFit WOD for Saturday 8/25 with a partner AMRAP in 28 minutes: 28 wall ball 28 situps 28 cleans, 61/43kg 28 pullups 28 pushups 28 snatches, 61/43kg Post score to whiteboard! Foundations 3 WOD TAG TEAM WOD YGIG AMRAP in 14 minutes: 14-calorie row 7 […]
In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal. In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to […]
Russ and Jon hitting some squats at their 8am class Air squats, while not so difficult to the seasoned-CrossFitter, are a required skill to live life physically independent. While not as much of a challenge in low-rep situations, adding speed and volume can still illicit some stamina work to improve top-end leg strength. ANNOUNCEMENTS FOUNDATION […]
Button Sequence for today’s WOD: B-D-D-A-B-B-D-C-A-A-A-A-A-B-B-B-B-E ARTICLES + USA Weightlifting AO3 May Set Guinness World Record – Barbend CrossFit WOD for Tuesday 8/21 100 dips for time, then ROW twenty :20 all-out bursts with :40 of light rowing in between. Performance athletes: you may want to row these pieces at a slightly higher damper setting […]
Jordan Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples: jumping muscle-up + chest-to-bar pullup + pullup chest-to-bar pullup + pullup + jumping pullup pullup + jumping pullup […]
Team Hurts So Good from FCFio2018 CROSSFIT Here’s a lookahead at this week: Complex FRAN was the Age-Divison final workout at the 2018 CrossFit Games. We’ll do 100 dips for time followed by some sprint intervals on the rower. On Wednesday we do a weightlifting workout to get a taste of a Barbell class (for […]
The year is flying by and though it may not seem like it, Autumn is just around the corner. HYFR Squad at the 2018 Big Climb For Leukemia What have you accomplished in 2018? What WILL you accomplish by the end of 2018? Let’s take a look at what we’ve done so far this year: […]
Foundation CrossFit Family, FCF has been my second home for 10 years.. wowza! I’m honored and grateful to have been a part of it all: the very beginning at Greenlake + Lake City, the shared space with Seattle DogWorks + workouts at Cal Anderson, FCF 3.0 (pre-Chophouse Row), and the ever present 1415 12th Ave. […]
Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts. It’s Retest week so here’s to improvement and many of you writing on the PR Board! CROSSFIT WORKOUTS Monday 8/13 push press 3-3-2-2-1-1-1, then 3 rounds for time: 50 medicine ball cleans, 20/14lbs 800m […]
