The squad after every single person finished! You’ve done MURPH. Now what? Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process. That said, you also […]
Leslie and Lauren rowing ARTICLES + Sleeping In At The Weekend – Lindsay Dodgson CrossFit WOD for Friday 5/25 TRIPLE 3 for time: 3k row 300 double unders 3 mile run Post time to whiteboard! Olympic Weightlifting WOD – Week 3/3, Day 3/3 hang snatch max hang clean max Powerlifting WOD – Week 3/3, Day 3/3 deadlift max
Are you recovering properly post-workout? Or do you live sore all the time? Kris and Hugh stretching those hammies What do you do IMMEDIATELY after finishing class? Are you stretching like the gentlemen above? Do you work on accessories given to you by one of our coaches? Don’t just wipe up and leave- you need […]
Do you have adequate shoulder mobility? Do you have excellent shoulder mobility? Test it with the Z-Press! Sit on the ground with your legs locked out and together. Take a loaded implement and press it up and back to full lockout. Isabel doing a Z-Press with a bumper plate ARTICLES + How I Got My […]
“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not […]
Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session): We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat. […]
Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates. “Handles” going overhead at last year’s Battle at the Ballpark ARTICLES + Coaches Corner: Prepping For Murph – Beyond the Whiteboard CrossFit WOD for Friday 5/18 JACK AMRAP […]
Get ready for some high-volume shenanigans! David wearing a GoRuck ruck backwards during a Pregnant WOD Today would be a great day to try some rounds wearing a weight vest or a ruck on your body if you plan to do MURPH with us on Memorial Day. ARTICLES + The Science Behind Compression Technology For […]
Limited-edition shirts (in very limited quantities) available now! Rock yours at Safeco this summer This Saturday we’ll be hosting our first SINGLET SATURDAY! At 10am we’ll be covering a lesson on weightlifting, specifically the Weightlifting Technique Triad, then we’ll hit a complex for max weight, do some pulls or snatches, hit some accessories, then call […]
I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes! Dave ARTICLES + Ears or Not Ears – Torokhtiy […]
