PLEASE PLEASE PLEASE keep an eye out on our Instagram and Facebook feeds for all updates on class availability. We want all athletes and staff safe!

**UPDATE Sunday 2/10 10pm**

Monday 2/11 we will run a special SNOW SCHEDULE:
9am CrossFit
10am CrossFit
11am CrossFit
11am Barbell
1:30pm CrossFit
2:30pm CrossFit
3:30pm CrossFit
3:30pm Barbell

Big thanks to Moonboots for being the lone soldier to run the gym this weekend.

PROGRAMMING

Monday 2/11

CGO 18.1 – Rx
AMRAP in 20 min:
8 toes-to-bar
10 (5/5) dumbbell hang clean + shoulder-to-overhead, 50/35#
14/12 calorie row

CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) dumbbell hang clean + shoulder-to-overhead, 35/20#
14/12 calorie row

Post score to whiteboard!

Tuesday 2/12

CGO 17.2 – Rx
AMRAP in 12 minutes:
2 rounds of
50′ weighted walking lunge, 2×50/35lbs
16 toes-to-bars
8 power cleans, 2×50/35lbs
2 rounds of
50′ weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

CGO 17.2 – Scaled
AMRAP in 12 minutes:2 rounds of
50′ weighted walking lunge
16 hanging knee raise
8 power cleans, 2×35/20#
2 rounds of
50′ weighted walking lunge
16 pullups
8 power cleans, 2×35/20#

Etc., alternating between hanging knee raises and pullups every 2 rounds.

Post scores to whiteboard.

Wednesday 2/13

CGO 18.2
1-to-10 for time:
dumbbell squats, 2×50/35lbs
bar-facing burpees

then CGO 18.2a
establish a 1RM clean in the remaining time (if you have any)

12:00 time cap.

Post time and load to whiteboard.

Thursday 2/14

CGO 17.4 aka CGO 16.4
AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 HSPU

CGO 17.4 Scaled
AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups

Post score to whiteboard.

Friday 2/15

CGO 18.3 – Rx Division

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg

*If all reps are completed, time cap extends by 4 minutes.

CGO 18.3 – Scaled Division

Prior to 8:00, complete:
3 rounds of:
6 jumping (chin-over-bar) pullups
6 squat snatches, 20/15kg
Then, 3 rounds of:
7 jumping (chin-over-bar) pullups
5 squat snatches, 34/25kg
*Prior to 12:00, complete 3 rounds of:
8 jumping (chin-over-bar) pullups
4 squat snatches, 43/29kg
*Prior to 16:00, complete 3 rounds of:
9 jumping (chin-over-bar) pullups
3 squat snatches, 52/34kg
*Prior to 20:00, complete 3 rounds of:
10 jumping (chin-over-bar) pullups
2 squat snatches, 61/43kg
Prior to 24:00, complete 3 rounds of:
11 jumping (chin-over-bar) pullups
1 squat snatch 70/47kg

*If all reps are completed, time cap extends by 4 minutes.

Scaled Division Note: Squat snatches or power snatches with overhead squats permitted.

Post score to whiteboard.

Saturday 2/16

CGO 18.4 Rx
21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21-15-9 deadlifts, 143/93kg
50′ handstand walk after each round of deadlifts

CGO 18.4 Scaled
21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21-15-9 deadlifts, 83/61kg
50′ bear crawl after each round of deadlifts

9:00 cap for both parts. Compare to Fri 3/16. Post score/time to whiteboard.

Sunday 2/17

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

ARTICLES

+ The 2019 CrossFit Games Open – CrossFit
+ Competition Prep Guide – Working Against Gravity
+ 8 Natural Ways to Decrease AppetiteBarBend

We have such an awesome community here at FCF. Thank you to each and every person who came out to our Post-Holidays party this past Saturday!

Anyone else notice something in the Step-and-Repeat?

PROGRAMMING

Monday 2/4

5k row or 5k run. Do whatever sounds worse. Then establish a back squat 3RM.

Post time to whiteboard.

Tuesday 2/5

3 rounds for time:
15 squat cleans, 61/43kg
15 ring dips

Post time to whiteboard.

Wednesday 2/6

3 rounds for time:
3 legless rope climbs
5 strict HSPU

OR

5 rounds for time:
4 rope climbs
5 kipping HSPU

Post time to whiteboard.

Thursday 2/7

5 rounds for time:
1:00 handstand hold
21 toes-to-bar

Post time to whiteboard.

Friday 2/8

AMRAP in 20 minutes:
21 back squats, 61/43kg
2/1 rope climbs

Post score to whiteboard.

Saturday 2/9

PERFORMANCE
in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 strict pullups, 10 single leg squats [alternating], 15 pushups)

Rx
in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 pullups, 10 pushups, 15 squats)

Post teams and scores to whiteboard.

Sunday 2/10

every 2:00 lift then add weight. go until a total of 3 missed lifts:
a. clean & jerk
b. below-the-knee block pull

Post loads to whiteboard.

POWERLIFTING – FEBRUARY 2019 [PDF]

OLYMPIC WEIGHTLIFTING – FEBRUARY 2019 [PDF]

ARTICLES

+ Why Should I Even Still Do The Open? – Morning ChalkUp
+ The 2019 CrossFit Games Open – CrossFit
+ USA Powerlifting Bans All Trans Women – OUTSPORTS


As we see January come to a close we can look forward to this weekend’s FCF Post-Holidays Party at the Garage as well as the CrossFit Games Open (and therefore the FCF Intramural Open 2019) coming in less than four weeks!

PROGRAMMING

Monday 1/28

every :90 for 21:00
2 snatches + 1 overhead squat

Tuesday 1/29

Rx
AMRAP in 12:00
75 double unders
50m db farmer’s carry, 2×50/35lbs
25 GHDSU

Fitness
AMRAP in 12:00
75 single unders
50m kb farmer’s carry, 2×16/12kg
25 ab-mat situps (anchored)

Wednesday 1/30

establish a 1RM clean & jerk, but must run/jog/walk 200m between every attempt, then

3-5 rounds of
1:00 of L-sit holds
15 controlled, no-momentum back extensions

Thursday 1/31

CROSSFIT TOTAL

establish within 15:00 each:
– 1RM back squat
– 1RM strict press
– 1RM deadlift

Friday 2/1

AMRAP in 20 minutes:
15 strict pullups
30 pushups
45 squats

Saturday 2/2

FIGHT GONE BAD!

3 rounds for max reps:
1:00 wall ball, 20/14lbs
1:00 sumo deadlift high pulls, 35/25kg
1:00 box jumps, 20″
1:00 push presses, 35/25kg
1:00 calorie row
1:00 rest

Sunday 2/3

7-6-5-4-3-2-1 reps for time:
strict muscle-ups
single-leg squats, right leg
single-leg squats, left leg

ARTICLES

+ Married People Walk Faster and Have Stronger Grip, New Study Says – CNN
+ What Happens To Your Body When You Hate Your Job – HuffPost
+ Scientists Kept Rats Sober by Deleting Memories of Cocaine – Futurism

The Annual FCF Post-Holidays Party is here at last! Clear your schedules for Saturday, February 2, 2019! RSVP at the link above!

Like last year we are going to be in the ECHO ROOM at The Garage on Broadway here in Capitol Hill. The Echo Room which includes its own staffed bar where you can buy your own drinks, two pool tables, seating, plenty of standing room, and a restroom.

Event details:
• Party is from 6 PM to whenever everybody’s gone
• This is a 21+ establishment, all guests will need IDs
• Light appetizers and finger foods available on us.
• We will have a DJ (Kristina Bueno aka DJOKAYBEATS!)
• Two big (and fun!) announcements
• FCF games #MinuteToWinIt and prizes
• Photo booth
• and more!

Don’t wear gym clothes. See you there!

https://www.cnn.com/politics/live-news/government-shutdown-month-2019/index.html

In light of the ongoing federal shutdown, we have decided to waive the upcoming monthly membership fees for all of our current members who are furloughed and not receiving their paychecks.

We commit to helping people remain healthy and positive during these tough times. February dues will be waived so that they can keep coming in to CrossFit and hopefully provide them some relief during these tough times.

If you are affected by the federal shutdown please contact us with proof of employment with a copy/photo of Federal ID to recieve a waiver on your February 2019 dues.

PROGRAMMING

Monday 1/21

Rx
21-15-9 reps for time:
dumbbell clean & jerks
strict pullups
GHDSU

Fitness
21-15-9 reps for time:
dumbbell clean & jerks
jumping chest-to-bar pullups
v-ups

Tuesday 1/22

The Ocho Chipper – Rx (from the 2019 Wodapalooza Individual Events)
for time:
30/20 bar muscle-ups
30 hang power cleans, 70/45kg
30 deficit HSPU (4/2″)
30 front squats
30 toes-to-bar
30 shoulder-to-overhead

Wednesday 1/23

back squat 3×10 then

establish a heavy deadlift in 5 attempts

then practice handstands for 20:00

Thursday 1/24

5 rounds of continuous movement:
3/2 rope climbs
20 controlled, slow ab-mat situps

Performance does legless rope climbs and GHDSU

Friday 1/25

STRICT CINDY
AMRAP in 20 minutes:
5 strict pullups
10 honest pushups
15 squats to a target below parallel

Saturday 1/26

every two minutes do the complex then add weight. establish a heavy weight for
– snatch + OHS
– clean + front squat + jerk

In honor of all the athletes competing in the Armor Classic weightlifting meet in Tacoma!

Sunday 1/27

bench press 5×5 then

GRACE
for time:
30 clean & jerks, 65-75% of your 1RM

ARTICLES

+ Is Sunscreen the New Margarine? – Outside
+ The Tipping Point of Progress (And the Trap of Commission Bias) – Training Think Tank
+ What About Cardio [Graph] – CrossFit