Monday 4/22

5 rounds for time:
50′ walking lunge, 50/35lbs
40 ab-mat situps
30 box jumps, 24/20″

Tuesday 4/23

Rx Division: AMRAP in 12:00
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

40 double unders to begin each round.

Scaled Division: AMRAP in 12:00
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

60 single unders to begin each round.

Wednesday 4/24

establish a press 1RM in 10 minutes
establish a push press 1RM in 10 minutes
establish a jerk 1RM in 10 minutes

Thursday 4/25

for completion, not time:
1-2-3-4-5 overhead squats
2-4-6-8-10 bar muscle-ups

Friday 4/26

E2MOM for 40:00
a. 80 double unders
b. 40 calories row/bike/ski
c. 20 single leg squats
d. 10 bar-facing burpees

Saturday 4/27

YGIG 6 rounds for time:
50 wall ball, 20/14lbs
10 clean & jerks, 61/43kg

Sunday 4/28

50 burpee pullups for time
(Rest 5:00)
50 burpee box jump overs, 24/20″, for time
(Rest 5:00)
50 bar-facing burpees for time


+ Should You Be Eating Eggs? – NY Times
+ Austin Malleolo Deadlifted 600lbs then Ran a Marathon – MorningChalkUp
+ Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More – BarBend

Maia lunges as judge Zheng watches closely


Monday 4/15


27-21-15-9 reps for time:
DB squat cleans (2×50/35lbs)

100 double unders between each set.

Tuesday 4/16


for time:
50 box jumps, 20″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 24/16kg
50 walking lunges, 24/16kg
50 knees-to-elbows
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees over bell
50 UB double unders

Wednesday 4/17

3-5 rounds to ramp up to a 1RM bench press and within :30 begin the pullups. Any grip is allowed as long as the range of motion is complete. Scoring: Multiply the bench press by the number of pullups completed. Scaling: Jumping c2b pullups or ring rows

tabata air squats by 4:00 of muscle-ups

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg. Scoring: the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes. Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.

Thursday 4/18

AMRAP in 30:00
30 double unders
15 calories row/bike/ski
30 double unders
15 calories bike/ski/row
400m run

Friday 4/19

AMRAP in 12 minutes
3-6-9-12-15-18-etc of
ground-to-overhead, 70/50kg

Saturday 4/20

in pairs for time:
1200m run together
100 calorie row, broken up
80 synchro wall ball, 20/14lbs to 10/9′
60 synchro med ball cleans, 20/14lbs

Sunday 4/21

AMRAP in 20:00
5 pullups
10 pushups
15 squats


+ Positive Mantras – Invictus Fitness
+ Add Years to Your Life By Increasing Muscle Power, Not Muscle StrengthStudyFinds
+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up

Check out the rest of the CGO photos on our facebook page


Monday 4/8

AMRAP in 15 minutes:
50 double unders
50 double kettlebell deadlifts, 2×32/24kg
50 goblet squats, 32/24kg
50 calorie row
50 handstand push-ups

Tuesday 4/9

150 medicine ball clean wall ball shots (20/14lbs) for time

Wednesday 4/10

7 rounds for time:
15 deadlifts, 52/38kg
12 hang power cleans, 52/38kg
9 push press, 52/38kg

Every minute on the minute do 5 burpees

Thursday 4/11

3 rounds for time:
75 air squats
25 toes-to-bar
15 floor press, 70/45kg

Friday 4/12

5-7-9-11-13 reps for time:
snatch, 61/43kg

5-7-9-11-13 reps for time:
snatch, 43/29kg

9:00 time cap

Saturday 4/13

in teams of two (one working at a time), for time:
50 calories each
50 pullups
40 calories each
40 chest-to-bar pullups
30 calories each
30 muscle-ups

Sunday 4/14

CrossFit Total 2
establish a 1RM
– clean
– bench press
– overhead squat


+ ‘Swat the Kaiser’ and Stork Stands: The History of Army Physical Fitness – NY Times
+ HYROX – Hyrox, presented by Puma
+ Confidence is Made of Integrity, Decisiveness, and Passion – Gameplan A


Monday 4/1

5 rounds for max weight. Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Do all 5 movements to complete 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Tuesday 4/2

in any order

max reps in 5:00
10 burpee box jumps
15 toes-to-bar

max reps in 5:00
14 alternating single-leg squats

max reps in 5:00
muscle-ups (or 5 pullups + 5 dips)

Wednesday 4/3

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 chest-to-bar pullups

Thursday 4/4

15-12-9 reps for time:
clusters, 43/29kg
bar-facing burpee

Friday 4/5

with a running clock perform one lift every :90 and add weight immediately after:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add any weight per jump.

Saturday 4/6

AMRAP in 30:00
800m run
15 synchronized double bell thrusters
15 synchronized burpees
150 double unders

Break up the run and the double unders between the partners however. The thrusters and the burpees must be done together and synchronized.

Sunday 4/7

for time:
500m row
40 thrusters, 20/15kg
500m row
30 thrusters
500m row
20 thrusters
500m row
10 thrusters


+ How Fit Are You? – CrossFit Journal
+ 3 Longevity Benefits of a Super Strong GripBarBend
+ At 71, She’s Never Felt Pain or Anxiety. Now Scientists Know Why – The New York Times

The 2019 CrossFit Games Open is over with at 5pm tonight! We had a ton of athletes participate in both little and large capacities who all saw improvement in their overall fitness, movement clarity, and confidence. We wrapped it all up on Saturday as a squad and had food and bevies while we watched some competitive limbo happen.

Missed out on the fun over the past five weeks? No worries- the 2020 CrossFit Games Open will actually occur in October of this year so our turnaround is actually quite fast.

Will you be ready for it?


Monday 3/25

3 rounds for time:
200m run
45 situps
200m run
30 lunges
200m run
15 hand-release pushups

Rx+ = GHDSU, overhead walking lunge (50/35lbs), strict HSPU

Tuesday 3/26

YGIG for time:
500-400-300-200-100m row
other partner holds a double kettlebell rack (2×24/16kg)

Wednesday 3/27

press 8×3, then

every :30 for 20:00 do 1 power clean & jerk, 102/70kg

Thursday 3/28

5 rounds for max reps:
bench press, BW/.7BW

Friday 3/29

2k row for time

EMOM for 7:00
4 squat cleans (61/43kg) then max reps shoulder-to-overhead in the remaining time. Score = total s2o.

Saturday 3/30

with a partner, for time:
20 thrusters, 43/29kg
20 sumo deadlift high pulls
20 push jerks
20 OHS
20 front squats

Both part athletes must do 4 burpees at the top of each minute.

Sunday 3/31

for time:
waiter’s walk around the block
then 2 rounds of:
20 burpee-swings
30 pushups
40 situps
50 walking lunges
waiter’s walk around the block

40:00 cap. Advanced uses a 25kg plate, Intermediate uses a 15kg plate, Novice uses a 5kg plate.


+ CGO 19.5 Preliminary Analysis & Strategies – Beyond the Whiteboard
+ Lifting Heavy is a Great Stimulus… But Not For Everybody – Invictus
+ Is Beer Actually a Good Post-Workout Drink? – BarBend

The final week of the 2019 CrossFit Games Open is upon us. We’ve seen an incredible effort among all our athletes, and several firsts including pull-ups, muscle ups, and clean PRs… oh my! 

The “5 weeks, 5 workouts” challenge

Every week for the past five weeks, your hard work and gym spirit have been adding points towards our fancy CGO thermometer. 

So far, these points have unlocked fun gym goodies including:

  • new logo apparel
  • food and drink discounts
  • Chipotle catering (and a keg!) for our wrap-up party this Saturday! 

There’s more to be unlocked come Saturday, so keep showing your FCF Pride (hint hint!) and kick butt on 19.5!

What’s in store for this week’s Throwdown?

Let’s finish CGO19 with a bang! 

This week’s theme is PRIDE, so wear the rainbow and bust out your favorite past FCF Pride gear!

We‘ll have an awesome 19.5 wrap-up party on Saturday immediately following 19.5 to celebrate everyone’s hard work over the past five weeks. We’ll enjoy food, drinks, gym selfies with the new gym mural, awards and prizes, new unlocks, and more! Stick around after your workout to cheer, judge, and celebrate!

But before the party starts, we’re gonna heat things up:

  8am: doors open for the Prep Class, these athletes get first dibs on heat selection

  9am: WOD Overview, Q&A, Heat board signups

  9:30: first heat! 🔥

The past five weeks have been an incredible showing from everyone—perseverance during the workouts, camaraderie and support as others work, and dedication to your own fitness. We’re excited to conclude the Open by celebrating together. 

See you Saturday!

The post-event beasts of 19.4


This means that at our CGO 2019 WRAP-UP PARTY this Saturday at the end of 19.5 Event we will have food ready for everyone- competing at the Open or not! We just need a headcount of how many people to provide for so signup on one of these (MANY) sheets at the gym:

You also may have noticed some new faces in the office. We’ll be introducing them individually this week!


Monday 3/18

9-7-5 reps for time:
thruster, 52/38kg
chest-to-bar pullups – OR – strict pullups

then every minute on the minute for 15:00: 2 cleans

Tuesday 3/19

5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs
21-15-9 reps of
dumbbell snatch
hand-release pushups
5/3 rope climbs

Wednesday 3/20

AMRAP in 20:00
800m run
30 kettlebell swings
50 situps


AMRAP in 20:00
400m run
15 kettlebell swings
25 weighted situp, 15/10kg

Thursday 3/21

every 2:00 on the minute for 40:00
a. 30 calories
b. 20 burpees
c. 10 double dumbbell hang power cleans – OR – box jumps, 30/24″
d. rest

Friday 3/22

CGO 19.5. Any guesses? I’m thinking dumbbell thrusters and strict pullups, followed by a second part- maybe a max lift?

Saturday 3/23

CGO 19.5 and the 2019 Foundation CrossFit Games Open Wrap-up Party! It starts immediately after the last heat.

Sunday 3/24

3 rounds for max total reps:
1:00 wall ball, 20lbs to 10’/14lbs to 9′
1:00 sumo deadlift high pull, 35/25kg
1:00 box jump, 20″
1:00 push press, 35/25kg
1:00 calorie row


+ Beat the Blerch 10k/Half Marathon/Marathon 8/3 & 8/4 – BeatTheBlerch
+ Repeat After Me: The Liver is NOT a Filter – Chris Masterjohn
+ 19.4 Open Tour Vellner & Bros in Canada – Buttery Bros