Christmas Day 2017
CrossFit WOD for Monday 12/25 establish a heavy hang clean double in 20 minutes 6 rounds of: 1 minute of kettlebell swings 1 minute of knees-to-elbows 1 minute of double-unders 1 minute rest then accessories
Entries by Andrew
New Year, New Goals
2018 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority. TRY IT Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There […]
The 12 Days of CrossFit
Can you find the FCFers? This photo is from the 2007 12 Days of CrossFit event at Level 4 CrossFit Seattle From Coach Dave Werner and the first CrossFit affiliate ever comes a favorite for many! ARTICLES + Older, Fitter: You’re Not As Old As You’re Gonna Be – Beyond the Whiteboard “12 Days of […]
Two Options
Long with a barbell in the high hang position ARTICLES + the Side Bend (movement library) – Foundation CrossFit YouTube CrossFit WOD for Thursday 12/21 Option A: clean + hang clean + 2 jerks Option B: 2 hang cleans + jerk then accessories! Athletes choice on which complex to work on. Post heaviest load to […]
Bench Press, Bamboo Bar
Melissa using the rack to set her shoulder blade retraction before bench pressing ARTICLES + The “Bamboo Bar” – AB’s Vimeo SCAPULAR RETRACTION: THE FOUNDATION OF A MONSTER PRESS ______________________________________ The bench press is rarely given the attention it deserves. It’s an oversimplified lift, which actually requires a high level of skill and training. The […]
Some Proper CrossFit
Andrew S at the In-House Meet Okay- enough with the samplers! Back to your regularly-scheduled CrossFit sprint workouts. ARTICLES + How to Become a Snatch Master – CrossFit Invictus CrossFit WOD for Tuesday 12/19 establish a heavy snatch in 15 minutes, then 21-15-9 reps for time: power snatch, 43/29kg burpee over bar Performance = squat […]
Another GS Sample
We’re beginning another eight-week PULLING STRENGTH* cycle. You can download the PDF from the link below so you can work on it at home or elsewhere too! I do invite everyone to feel free to come and do this at the gym even if you aren’t working out in class that day. Let’s see what […]
HIIT Class Sample
Ander rowing ARTICLES + Seattle Sports Chiropractor Competes in Steve Austins Broken Skull Challenge – King 5 News CrossFit WOD for Friday 12/15 HIIT (High-Intensity Interval Training) Class sample SHORT INTERVAL :40 on/:20 off for 16:00 – speed ladder (trainer’s choice: medium difficulty) – lateral shuffle shuttle – med ball side throw – rower :45 […]
Gymnastics Strength Sample
Jon, Brian, Alfonso doing shoulder prep ARTICLES + History of Resistance Bands – Physical Culture CrossFit WOD for Thursday 12/14 EMOM for 10 minutes: 3 front squats then it’s a Gymnastics Strength class sample! – scap protocol – hang check – pull check – gymnastics shoulder routine – hang check – pull check Muscle-Up Development, […]
Clean & Jerks, ABMAGGEDON
Guillaume at the 2017 Trident Classic ARTICLES + Meet IV: Guillaume Chabot-Couture – Intellectual Ventures CrossFit WOD for Wednesday 12/12 clean + 2 jerks 50/2, 55/2, 60/2, 65/2, 70/1, 75/1, 78/1, 81/1, 84/1 ABMAGGEDDON
CrossFit Links
