Give these ladies and gents a hand! They all completed the 12-class January Foundations Program. In no order: Fab, Phil, Bernice, Tobias, Kai, Chris, Ryan, Jeny, Lindsay, Chong, Chen, Colin, Justin, Mike, Jeff, Alexis, Debby, Luke, Alex, Ted, Ali, Kelsi, Tony Welcome these new strong, strong friends into the FCF fam! Our next Foundations On-Ramp […]
Spring cleaning is coming early! I would like everyone to take their gear home for the rest of the weekend. Anything left there by Saturday will be boxed and donated. Having the room cleared will allow us to do some cubby upgrades. Just asking that you all carry your own gear around for the next week. […]
We would like to welcome our most recent Foundations On-Ramp Graduates! These new faces will be joining us in classes beginning this week. If you see a new face in class, introduce yourself and help us welcome them to our community and through their journey of CrossFit! We have a busy month ahead with CGO 2017 […]
We’ll be using the HSPU standard from 15.4 today: ARTICLES + Pressure Cooker Braised Kale and Carrots – Nom Nom Paleo CrossFit WOD for Tuesday 2/15 press 3x8x60% (1:00 rest), then Fitness 3 rounds for time: 10 push jerk, 43/29kg 20 thrusters, 43/29kg 30 wall ball, 20/14# 1:00 rest Performance 3 rounds for time: 10 […]
This past weekend Gabrielle and Vicky both competed at the Trident Classic 2017 Weightlifting Meet at Trident Athletics down in Tacoma. It was their first competition, in the Open and Novice division respectively. @gabriellenfuller went 5/6 at her first-ever Olympic weightlifting meet! She hit 54kg (119lbs) in her snatch, then made a lifetime PR at […]
Going overhead It’s important to focus on a continual effort to push up on the bar once you commit it overhead so that the elbow and shoulder complex don’t give, allowing the bar to fall out of place. CrossFit WOD for Sunday 11/12 TAG TEAMS 3:00 on / 1:00 off overhead squats, 43/29kg + overhead […]
Tony L finishing a set of toes-to-bar CrossFit WOD for Saturday 11/11 CGO 14.4 AMRAP in 14 minutes: 60 calorie row 50 toes-to-bar 40 wall ball, 20/14# to 10/9′ 30 power cleans, 61/43kg 20 muscle-ups Compare to 26JAN2016. Post time to whiteboard!
With all of the jumping volume we’ve done recently, it’s important to recovery, stretch, and rollout tight tissues from the arch of the foot to the achilles to the calf! ARTICLES + Did We Used to Have Two Sleeps Rather Than One? – IFL Science CrossFit WOD for Friday 2/10 tempo chin-ups 2121 3×8 (2:00 […]
Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate? ARTICLES + Your Practical Guide For Dental Decisions – Part 1 – Whole 9 CrossFit WOD for Thursday 2/9 for time: […]
There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step! You need to select a TEAM and that Team needs to also be Foundation CrossFit No worries, Cheryl C made a […]
