False grip

With the 2020 CrossFit Games Open right around the corner we thought it be great to integrate some structured strength work in the classes. We’ll go with back squats, strict presses, deadlifts, and bench presses using the 5/3/1 Method. We’ll cycle through all four lifts every week and the order won’t change, but the days will.

(Also don’t get too comfortable with these Weekly posts again because it’s not going to the regular thing.)

CrossFit WOD for Monday 9/9

back squat 50/5, 65/5, 75/5, 85/5+ (Last set at 85% is for 5 or more reps.)

3 rounds for time:
30 burpee box jump, 24/20″
30 dumbbell step up, 50/35lbs to 24/20″

Post time to whiteboard!

CrossFit WOD for Tuesday 9/10

AMRAP in 13:00
45 double unders
35 wall ball, 20/14lbs
25 toes-to-bar
15 burpee muscle-ups

Then find a 1RM snatch in 7:00

Score = total reps x kilograms snatched. Post score to whiteboard!

CrossFit WOD for Wednesday 9/11

press 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

5 rounds for time:
35 double unders
200m run

Post time to whiteboard.

CrossFit WOD for Thursday 9/12

deadlift 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

for time:
30 step-ups, 32/24kg to 24/20″
400m medicine ball run, 14/8lbs
50 box jump overs, 24/20″
60 kettlebell sumo deadlift high pull, 32/24kg
70 wall ball push press, 14/8lbs to 10/9′
800m medicine ball run, 14/8lbs

Post time to whiteboard.

CrossFit WOD for Friday 9/13

On a 12:00 clock

21-15-9 rounds for time:
thruster, 43/29kg

in the remaining time find a 1RM clean & jerk

Post time and weight to whiteboard!

CrossFit WOD for Saturday 9/14

As a two-person team

42-30-18 reps for time:
cluster, 52/43kg
synchronized double-pushup burpee

CrossFit WOD for Sunday 9/15

4 rounds for time:
400m run
30/25 calorie row
20 burpees over the rower

READ: The Girls.” Where Are They Now? – Morning Chalk Up
WATCH: A Band-Assisted Kipping Muscle-Up Progression – The Foundation CrossFit YouTube channel

Ready to catch one of these last weekends of sun?!

CrossFit WOD for Friday, September 6th

for time:
30 hang power cleans, 70/48kg
50 wall ball, 20/14lbs
800m run
50 wall ball, 20/14lbs
30 hang power cleans, 70/48kg

Post time to whiteboard!

+ CPR/AED Training at FCF 9/28
+ Wednesday Run Club Ends in September. Should we bring back Kettlebell class, Gymnastics class, or both?

READ: 7 Undeniable Benefits of the Overhead Press – BarBend
WATCH: Tricep “Smash”/Self-Myofascial Release – FCF YouTube

Chest & Thighs to the deck = fullest range of motion for the pushup.

CrossFit WOD for Thursday, September 5th

5 supersets of
5+ bench press
10 bent over rows


15-12-9 reps for time:
handstand pushups
ring dips

Post time to whiteboard!

READ: Teenage Boy Goes Blind After Existing on Pringles and French Fries – CNN
WATCH: Bench Press Secrets with Mark Bell – Super Training Gym

Pulling the elbows through the body gets the chest to the bar

CrossFit WOD for Wednesday, September 4th

+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.

Post time to whiteboard!

READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep

Shoulder prep: do you do it?

This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.

CrossFit WOD for Tuesday 9/3

3 rounds for max total reps:
1:00 burpees
1:00 wall ball, 20/14lbs to 10/9′
1:00 deadlifts, 52/38kg
1:00 med ball sit-ups, 20/14lbs
1:00 hang power cleans, 52/38kg
1:00 rest

Post score (total reps) to whiteboard!

READ: Introducing the Drop-In Doc, A Full-Service Medical Clinic Located Inside an Affiliate – Morning Chalk Up
WATCH: A Day of Eating with 2x CrossFit Games Champion Annie Thorisdottir – Renaissance Periodization

Brian, Noah, Ryan, Alicia, Owen, and Ivan from our CGO 2019 wrap up party when we did today’s workout and finished it off with limbo and Chipotle!

REGISTRATION FOR THE 2020 CROSSFIT GAMES OPEN IS LIVE! Click the link and get your accountability on!


Saturday 8/31
8am Competitive Exercise, 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm COMMUNITY CROSSFIT (free to all visitors, athletes, and guests)

Sunday 9/1
9am CrossFit, 9am HIIT, 10am CrossFit, 10am Mobility, 11am CrossFit, 11am Competitive Exercise

Monday 9/2
9am CrossFit, 10am CrossFit, 11am CrossFit, 9-11am Guided Training

Please RSVP for your classes!

CrossFit WOD for Friday, August 30th

CGO 19.5
33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups

20:00 time limit. Post time to whiteboard!

READ: CrossFit Open 19.5 Preliminary Analysis Strategies – Beyond the Whiteboard Blog
WATCH: CrossFit Games Open 19.5 Tips by TrainFTW by Matt Chan

FCF offers a Barbell Class twice a week with two tracks athletes can follow. 1.) an Olympic Weightlifting track where the primary lifts are the SNATCH and the CLEAN & JERK. 2.) a Powerlifting track where the primary lifts are the back squat, bench press, and deadlift.

CrossFit WOD for Thursday, August 29th

AMRAP in 20:00
400m kettlebell rack walk
30 bar-facing burpees

Rest 5:00 then on a 10:00 clock
– Complete 50 ring dips
– In the remaining time establish a 1RM clean

You have one score: total burpees multiplied by the weight of your heaviest successful clean. Post score to whiteboard.

READ: Praise, Don’t Tease, and Other Tips to Help Kids With Their Weight – NPR
WATCH: How to Time Warm-ups in Weightlifting Competition, Counting Attempts – Catalyst Athletics