Entries by Andrew

The 2018 CrossFit Games Open Begins!

At 5pm today the first workout of the 2018 CrossFit Games will be released! Remember: these will be the workouts for Friday, and again as the workouts for the weekly FCFio Event. More details here. ARTICLES + 8 Reasons You Should Do the CrossFit Open – BoxRox CrossFit WOD for Thursday 2/22 “PANIC BREATHING” You […]

Deadlift Golf

Are you honestly keeping your back flat from the start to the end of the deadlift? ARTICLES + Ep. 11 | The CGO: How to Prep, Eat, Recover + Master Your Mindset (and Yes You Should Do It) – She Thrives CrossFit WOD for Wednesday 2/21 Starting with an empty bar, every minute on the […]


Nate A No not that one.. Nate M Not that one either… … THIS ONE: Chief Petty Officer Nate Hardy, courtesy CrossFit.com ARTICLES + A Competitor’s Guide to the Open – Beyond the Whiteboard CrossFit WOD for Tuesday 2/20 Rx & Scaled: NATE AMRAP in 20 minutes: 2 muscle-ups 4 handstand pushups 8 perfectly-vertical kbs, 32/24kg […]

The Open Begins on Thursday!

So sign up now so you can get drafted to one of the three teams for the Intramural Open! TUF. The #FCFio2018 is here and today we held the Early Bird Draft so that the foundations of this year’s three teams would be solid. Here are some leaders from Team Be Epic, Team Hurts So […]

Full Version!

Emily joins the 500-level WODclub! ARTICLES + CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard CrossFit WOD for Friday 2/16 CGO 12.4/13.3 AMRAP in 12 minutes: 150 wall ball, 20/14# to 10/9′ 90 double unders 30 muscle-ups Compare/contrast to Monday. Post scores to whiteboard! Olympic Weightlifting WOD – Week 6/7, […]

Three Parter

Some of our recent grads: Arthur, Connor, Matt, and Andrew ARTICLES + Introducing NAPWOD, the Workout of Your Dreams – Morning Chalk Up CrossFit WOD for Thursday 2/15 every minute on the minute for 10 minutes a. 10 overhead squats, 52/34kg b. 10 overhead lunge steps, 52/34kg rest 3 minutes every minute on the minute […]

Burpee Conditioning

The 2018 FCFio Early Bird Draft takes place this Saturday at 10am! Get registered either online and/or at the gym as soon as possible if you want to get put on a team. ARTICLES + Max Aita AMA – Reddit (r/weightlifting) CrossFit WOD for Wednesday, Valentine’s Day 2/14 5 sets: clean + max hang cleans […]

Bulk DT

Say hi to the February 2018 FOUNDATIONS Graduates! ARTICLES + Mirai Nagasu Leaps Into History With Olympic Triple Axel – CNN CrossFit WOD for Tuesday 2/13 jerk 5-4-3-2-1, then for time: 30 push jerks 45 hang power cleans 60 deadlifts Rx = 70/45kg. Post times to whiteboard! CompEx WOD MFT #1389 HIIT WOD Long Interval […]

Halved CGO 12.4/13.3

Michi joins the WODclub at the 1000 level! Here’s the plan this week: ARTICLES + Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times CrossFit WOD for Monday 2/12 Halved CGO 12.4/13.3 AMRAP in 12 minutes: 150 wall ball, 20/14# to 10/9′ 90 double unders 30 muscle-ups Post score to whiteboard! Olympic […]

CGO 14.1

The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all […]