NEWS
Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!
JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.
COMMUNITY CLASS – Saturday 5/18
PROGRAMMING
Monday 4/29
Choose your preferred order of the following:
a. power snatch + snatch balance
b. power snatch + OHS
c. power snatch + hang snatch
Then EMOM for 6:00 (7 sets)
Set 1&2 60% using one of the complexes above
Set 3&4 70% using a different complex from above
Set 5&6 80% using the last complex from above
Set 7 is a snatch at 80%
then SNATCH up the ladder as far as possible
85-89-93-96-99-101%
Tuesday 4/30
AMRAP in 20:00
5 strict L pull-ups
10 ring dips
15 single-leg squats
Wednesday 5/1
(Same format at Monday)
a. power clean + thruster
b. power clean + front squat + jerk
c. power snatch + hang clean + jerk
then CLEAN & JERK up the percentage ladder
Thursday 5/2
back squat 1RM then
3 rounds for max reps of:
1:00 goblet squats, 32/24kg
1:00 sumo deadlift high pulls, 32/24kg
1:00 step-ups, 24/20″ holding 32/24kg
1:00 hand-release pushups
1:00 calorie row
1:00 rest
Friday 5/3
40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
deadlifts, 61/43kg
Saturday 5/4
3 rounds
15 push press, 43/29kg
15 bar-facing burpees
Alternate with a partner and repeat for 3 sets.
Sunday 5/5
for time:
800m run
1000m row
40 burpees over rower
rest 5:00 then
for time:
400m run
500m row
20 burpees over rower
rest 5:00 then
for time:
200m run
250m row
10 burpees over rower
ARTICLES
+ How Do You Want To Do This? – Bombsheller
+ Woman With Cerebral Palsy Opens Up Her Own CrossFit Gym After Beating Expectations and Cancer –
+ Is Sleeping Naked Better? – REM-Fit
+ The Whole30 Program – Whole30
+ A Grain, A Green, A Bean – No Meat Athlete
PROGRAMMING
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
2-4-6-8-10-12-etc.
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
2-4-6-8-10-12-etc.
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 sprint skips
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
ARTICLES
+ 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
PROGRAMMING
Monday 4/15
GROUNDHOGS DAY
27-21-15-9 reps for time:
DB squat cleans (2×50/35lbs)
toes-to-bar
100 double unders between each set.
Tuesday 4/16
FILTHY FIFTY – Rx
for time:
50 box jumps, 20″
50 jumping
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
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
Wednesday 4/17
CF TEST 1
3-5 rounds to ramp up to a 1RM bench press and
CF TEST 3
tabata air squats by 4:00 of muscle-ups
After the eighth Tabata Squat
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
toes-to-bar
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
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats
ARTICLES
+ Positive Mantras – Invictus Fitness
+ Add Years to Your Life By Increasing Muscle Power, Not Muscle Strength –
+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up
PROGRAMMING
Monday 4/8
AMRAP in 15 minutes:
50 double
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
Friday 4/12
Performance
5-7-9-11-13 reps for time:
muscle-up
snatch, 61/43kg
Fitness
5-7-9-11-13 reps for time:
pullups
dips
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
40 calories each
40 chest-to-bar
30 calories each
30 muscle-ups
Sunday 4/14
CrossFit Total 2
establish a 1RM
– clean
– bench press
– overhead squat
ARTICLES
+ ‘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
PROGRAMMING
Monday 4/1
BEAR COMPLEX
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
7 HSPU
14 alternating single-leg squats
max reps in 5:00
muscle-ups (or 5
Wednesday 4/3
5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 chest-to-bar
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
ARTICLES
+ How Fit Are You? – CrossFit Journal
+ 3 Longevity Benefits of a Super Strong Grip –
+ 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?
PROGRAMMING
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
PANIC BREATHING
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
CALI BEAR
every :30 for 20:00 do 1 power clean & jerk, 102/70kg
Thursday 3/28
“LYNNE”
5 rounds for max reps:
bench press, BW/.7BW
pullups
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
Team AIR FORCE
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
WINGMAN
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.
ARTICLES
+ 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!—
