2019 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority.
TRY IT
Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here.
READY TO GET STARTED?
We still have space in our 7AM and 4:30PM Foundations On-Ramp Course which begins Tuesday, January 15th. This course is 12-classes over 4 weeks. Click here for details.
ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!
This is a great time to support the fitness goals of your friends, co-workers, and loved ones. Refer a Friend and you’ll each receive a $25 credit towards your memberships!
Varsha and Rachael bench pressing off of a pommel and yoke back at CFSLU circa 2014
PROGRAMMING
Monday 12/24 (Holiday Hours: 9am, 10am, 11am classes only)
E2MOM for 7 sets: 4 back squats
3 rounds for max total reps:
1:00 broad jumps, 6/4′
1:00 alternating dumbbell snatch, 50/35#
1:00 calories (bike, ski, row)
1:00 burpees
1:00 wall ball push press, 20/14# to 10/9′
Tuesday 12/25 (Holiday Hours: 9am, 10am, 11am classes only)
High-Intensity Interval Training workouts
Wednesday 12/26 (Holiday Hours: 9am, 10am, 11am classes only)
AMRAP in 6:00
6 push press, 61/43kg
12 burpee over bar
AMRAP in 6:00
6 dip
12 kettlebell snatch, 24/16kg
establish a heavy 3-position clean
Thursday 12/27
6 supersets of:
8 floor press
6 bent-over row/side
3×8 wide-grip dips
4×10 plate raises
5 rounds
25 banded front raise
50 banded pull aparts
Friday 12/27
PENNIES
for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
Squaturday 12/28
in pairs, for time:
20 back squats, 100/70
40 front squats, 85/58kg
80 OHS, 43/29kg
160 thrusters, 20/15kg
Sunday 12/29
for time:
21-15-9-15-21 db bench press, 2×50/35#
42-30-18-30-42 calorie row
ARTICLES
+ There’s No Such Thing as a Sugar Rush, According to Science – Fatherly
+ The Actual Pros and Cons of the Paleo Diet – BarBend
Pink hair, don’t care
A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years!
PROGRAMMING
Mobility Monday 12/17
back squat 5×5, then
AMRAP in 15 minutes:
15 wall ball, 20/14# to 10/9′
9 double unders
3 muscle-ups
Go unbroken for each exercise set. Muscle-ups ideally on rings, but bar is okay. Do 3 pullups + 3 dips if modifying muscle-ups. Post time to whiteboard.
Taco Tuesday 12/18
50-40-30-20-10 reps for time:
calorie row
pushups
Performance does rower and hand-release pushups. Post time to whiteboard.
Working Womxn’s Wednesday 12/19
TEAM MACHO MAN
3 power cleans
3 front squats
3 shoulder-to-overhead
EMOM for as long as possible
Use 60% of 1RM CJ if possible. You will be partnered up. Try to be the last team standing! Post score to whiteboard.
Tasty Thursday 12/20
work up to a heavy set of 5 deadlifts, then
10-8-6-4-2 squat cleans for time. Run 200m at the start of each round. Scale weight as needed. It should be heavy enough so that the first set cannot be done unbroken.
Champagne Friday 12/21
CGO 13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Monday’s workout was the preview for today. Work hard to set a KAREN record then continue working through the higher skills. Post time to whiteboard.
Teamwork Saturday 12/22
The 12 Days of CrossFit
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Compare to 12/7/18, 12/22/17. Time cap is 44 minutes. Post time to whiteboard.
Strength Sunday 12/23
4×8 deadlift
CINDY
AMRAP in 20 minutes:
5 pull-ups
10 pushups
15 squats
Finisher
20 Turkish get-ups. Post numbers to whiteboard!
ARTICLES
+ CrossFit is Amassing an Army of Doctors Trying to Disrupt Health Care – Vox
+ Rally Cycling Adds Olympian to Women’s Performance Staff – Rally Cycling
+ Sleepless No More in Seattle- Later School Start Times Pays Off For Teens – NPR
Dave and Kelsey
PROGRAMMING
Monday 12/10
work up to a heavy snatch, then
“AMANDA”
9-7-5 reps for time:
ring muscle-ups
(squat) snatches, 61/43kg
Post time to whiteboard.
Tuesday 12/11
work up to a heavy set of 1 clean + 2 jerks, then
Rx
3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#
Performance
500m row
50 unbroken DU
25 unbroken wall ball, 30/20#
Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.
Wednesday 12/12
for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups
*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.
Thursday 12/13
deadlift 4×7 at 60-70% of 1RM, then
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.
Friday 12/14
back squat 5-5-4-4-2-2-1-1-1, then
“FRAN”
21-15-9 reps for time:
thrusters, 42/29kg
pullups
Go all out and meet the goal of going sub-5:00. Post time to whiteboard.
Saturday 12/15
find a heavy set of a 3-rep bench press in 20 minutes, then
AMRAP in 4 min:
400m run
max air squats
AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#
AMRAP in 4 min:
400m run
max burpees
The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.
Sunday 12/16
every 90 seconds for 39 minutes: 1 snatch
– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts
Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.
ARTICLES
+ Mark Your Calendars: 2019 CrossFit Open Dates Announced – Morning Chalk Up
+ New Discovery May Soon Allow You to Eat Whatever You Want Without Gaining Weight – Forbes
NEWS
FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet!
We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family:
The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.
Beginning this week we will have marked boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Sunday December 16th. You may sign up for more than one item if you wish.
Thank you for helping us give to those in need!
PROGRAMMING
Monday 12/3
back squat 8×3 at 75-85% of 1RM
“HELEN”
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Athletes should run at a pace where they can pick up the KB as soon as they get back.
Focus should be on taking as few breaks as possible. Performance should go unbroken for every set. Post time to whiteboard.
Taco Tuesday 12/4
SNATCH
7 ascending sets of:
1 power snatch + snatch + OHS
10 rounds for time:
30 unbroken double unders
10 burpees
During the burpees, move at a pace that allows you to pick up the jump rope right after the 10th one. Post time to whiteboard.
Wednesday 12/5
Work up to a heavy set of 3 (full) cleans
EMOM for 21 minutes:
a. 15 dumbbell deadlift
b. 12 dumbbell cleans
c. 9 burpees
* Rx = 2×50/35 lbs.
** Add 1 burpee every round
*** Max burpees in final minute
Focus should be on going “all out” for each movement and then using the remaining time in the minute to recover. Athletes should have at least :30 of rest for the DB movements.
Score is number of burpees on last set. Post score to whiteboard.
Thursday 12/6
find max weighted pullup in 15:00, then
“TECHNICAL CINDY”
AMRAP in 20 minutes:
5 chest-to-bar pullups
10 HSPU
15 pistols, alternating
Scaled version would be regular CINDY. Post max reps to whiteboard.
Friday 12/7
“12 Days of CrossFit”
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
:03 handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Compare to 12/22/17. Post time to whiteboard.
Saturday 12/8
for 10 minutes:
:15 handstand
:15 rest
“BEAR COMPLEX”
For 5 rounds, complete 7 unbroken sets of this complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
A great test of barbell stamina, partner up with someone to time out your rests. Post heaviest successful load to whiteboard.
Sunday 12/9
back squat 5×5 at 65-70% of 1RM, then
“JACKIE”
1000m row
50 thrusters, 20/15kg
30 pullups
Focus on big sets and pushing the pace- can thrusters be unbroken? In 2 sets? How about the pullups? Post time to whiteboard.
ARTICLES
+ 19 Easy No-Cook Breakfast Ideas – Greatist
+ For Older People, Weight Training is More Important Than Cardio Exercise – Knowledge Science Report
+ Forget Your Washboard Abs, the Hottest Workout is For Your Fingers – WSJ
+ Alex Honnold Completes the Most Dangerous Free-Solo Ascent Ever – National Geographic
When December rolls around we’ll see the return of FCF Bingo!
PROGRAMMING
Cyber Monday 11/26
WODAPALOOZA Online Qualifier 18.4
AMRAP in 16 minutes:
2-4-6-8-10-12-14-etc
devil press
alternating dumbbell step-up
Rx = 2×50/35lbs, 24/20″
Scaled = 1×30/20lbs, 20/12″
Post score to whiteboard.
Taco Tuesday 11/27
starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.
Post heaviest load for each lift to the whiteboard.
Working Womxn’s Wednesday 11/28
Rx
3 rounds for time:
75 air squats
25 pullups
15 handstand pushups
Scaled
3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups
Performance
3 rounds for time:
50 pistols, alternating
25 chest-to-bar pullups
15 strict handstand pushups
Post time to whiteboard.
Thursday 11/29
10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb
Post times to whiteboard.
Benchmark Friday 11/30
The GHOST
6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest
Try for as many reps as possible of EACH exercise, not just total score.
Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.
Team Saturday 12/1
in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs
Post teams and times to whiteboard.
Sunday 12/2
back squat 7×4
push press 6×4
power clean 5×4
Post attendance to whiteboard.
ARTICLES
+ Sorry, Hipsters. CBD Will Not Solve All Your Problems – Mother Jones
+ Breathing Through the Nose May Offer Unique Brain Benefits – NY Times
+ One Mother’s Journey: From Olympic Trials to CrossFit Games – Morning Chalk Up
It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too.
Foundations Graduates: November 2018 Edition!
PROGRAMMING
Monday 11/19
CGO 16.3
AMRAP in 7:00
10 power snatches, 35/25kg
3 bar muscle-ups (scaled does 5 c2b pullups)
then
12×2 back squats
Post score to whiteboard.
Tuesday 11/20
establish a heavy jerk double in 20 minutes, then
50-40-30-20-10 reps for time:
calorie row
pushups
Performance does these tasks in reverse order, and pushups will be hand-release.
Post time to whiteboard.
Wednesday 11/21
MARCO
3 rounds for time:
21 pullups
15 hspu
9 thrusters, 61/43kg
Thursday 11/22* (9am, 10am, 11am CrossFit classes only)
in cumulative song format, for time:
100m med ball carry, 20/14lbs
2 muscle-up
3 toes-to-bar
4 kettlebell wall ball substitute, 32/24kg
5 ring rows
6 archer pushup
7 kettlebell SDHP, 32/24kg
8 wall ball, 20/14#
9 icky shuffles
10 jumping lunges
11 broad jumps
This means that Round 1 = 100m mbc, Round 2 = 2 muscle-ups then 100m mbc, Round 3 = 3 t2b + 2mu + 100m mbc, Round 4 = 4 kbwbs + 3 t2b + 2mu + 100m mbc, etc…
Post time to whiteboard!
Friday 11/23* (9am, 10am, 11am CrossFit classes only)
9am: MORRISON
50-40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
box jumps, 24/20″
perfectly vertical kbs, 24/16kg
10am: DONNY
21-15-9-9-15-21 reps for time:
deadlift, 102/70kg
burpees
11am: 343
for time:
100 deadlifts, 61/43kg
100 power cleans, 43/29kg
100 ground-to-overhead, 30/20kg
43 burpees
Saturday 11/24* (9am, 10am, 11am CrossFit classes only)
JENKINS
partner AMRAP in 40 minutes:
50 burpees
400m run
50 kettlebell swings, 24/16kg
400m run
50 pullups
400m run
50 pushups
400m run
Split work however you see fit. Run together. Post teams and times to whiteboard.
Sunday 11/25* (9am, 10am, 11am CrossFit classes only; 11am CompEx starts with CrossFit class and then gets an extra hour with Coach Dave!)
AMRAP in 40 minutes:
400m run
60 double unders
400m run
500m row
Post score to whiteboard!
BARBELL
Foundation Barbell is done for the year. We’ll see you in January!
SAVE THE DATE!
Saturday, February 2nd, 2019 will be our annual FCF Post-Holidays Party again at the Echo Room. Click here for the facebook event and updates!
ARTICLES
+ The Best Creamy Garlic Slow Cooker Mashed Potatoes – Ambitious Kitchen
+ Paleo Thanksgiving Recipes – Nom Nom Paleo
+ I Found the Best Burger Place in America. And Then I Killed It – Thrillist
+ Nanooks’ Jandric Brothers Credit Success to CrossFit Gym – USCHO
+ Creativity and the Dangerous Norm of the 100-Hour Workweek – Observer
