Hugh M doing banded pull aparts during our Powerlifting classes


+ The Importance of Accessory Work – Juggernaut Training

CrossFit WOD for Wednesday 11/8

AMRAP in 15 minutes:
15 toes-to-bar
12 handstand pushups
9 pistols/side

Post score to whiteboard.

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle clean + tall clean drop + jerk
power clean w/ slow decent + cj
tempo front squat

jerk grip push press, split squat/side, twisting situps

Powerlifting WOD – Week 6/7, Day 2/4

box squat, GHR, good am, calf raises, frog pumps, “bamboo” plank

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus

Double Bear Sumo Dead

FCF at Kris Streeter’s stand up at The Highline this past Sunday night


+ CrossFit Games 2017 – Placements Infographic – imgur

CrossFit WOD for Tuesday 11/7

6 rounds for time:
50 double unders
40′ bear crawl
30 kettlebell SDHP, 32/24kg

Post time to whiteboard!

CompEx WOD – 6am

EMOM for 21 minutes:
– 3 strict muscle-ups
– 4 squat clean & jerks
– 5 HSPU

AMRAP in 7 minutes:
35 double unders
7 kettlebell overhead squats, 24/16kg

HIIT Class WOD – 12pm

Short Interval

:30 on/:10 off x 3
hi/lo plank
Side plank, L
side-to-side/archer pushups
Side plank, R
Russian twists

:40/:20 for 10:00
5 ladders
10 speed skater squats/side
15 mb squat thrust + wall chest pass

:45/:15 for 10:00
30 MB toe taps
20 MB s2s crunches
10 MB over-the-shoulder

HIIT Class WOD – 5:30pm

Kettlebell Rx Mobility

1)Waves- as a circled group
A) everyone holds hollow body
-one person at a time v-ups
10 rounds
B) everyone toe taps
-one person at a time burpees
10 rounds
C) everyone holds a bottom of squat
-one person stands at a time
10 rounds
Repeat ABC

2) Partner Work with Dynaball

4 rounds
1:00 side passes
1:00 sit-up throws
1:00 lunges with throws
1:00 rest

Gymnastics Strength WOD

10-to-1 pullups/dips or half-reps muscle-ups

banded skills


Foundations 10 WOD

EMOM for 15 minutes: 3-position pause snatch


Upcoming In-House Weightlifting Meet

The year is quickly coming to an end and the Olympic Weightlifting program is looking to close it out with an exhibition of everyone’s hard work in an in-house weightlifting meet!

The next cycle which starts today, Monday November 6th, will run for four weeks and will finish on Saturday, December 2nd. Why not retest and see if you’ve progressed? This will be the last weightlifting cycle until January.

Everyone and anyone is able to participate in the mock meet. We will run it like an actual competition: you will have an opportunity to warm up to THREE ATTEMPTS to hit new PR’s in the snatch and then the clean & jerk in a competition format, without the pressure of performing in front of strangers.

Coaches Adrian and Andrew along with some of the seasoned competitive weightlifters will be running the event and providing guidance for those participating. It will be a great opportunity to show off the results of all the hard work everyone has been putting in!

Register using the google form below:

It’ll also be cool because the International Weightlifting Federation World Championships will be going on that entire week (and weekend) so you’ll have some live inspiration (and possibly witness some world records) during your performance!

Snow Week?

with Carl Paoli at the FreeStyle Connection Seminar

On the agenda this week:

CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5

Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.

Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.

HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!

Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!

Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!


+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games

CrossFit WOD for Monday 11/6

for time:
40 handstand pushups
40 front squats, 80/60kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats

snatch push press, step-ups, weighted v-ups

Powerlifting WOD – Week 5/7, Day 1/4

Max Effort Upper Body

floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

Recipe for the Weekend!

We’re approaching the end of week 4 which means we have one week left of our challenge! Keep it up everybody!

Here is a fun new tool we got recently: Veggetti Spiral Veggie Slicer

It’s a small hand-held vegetable slicer and in comparison to the bigger version we previously had, it’s much easier to use and saves kitchen space! We haven’t used it for much veggies yet aside from zucchini. I love the quick access, quick cutting, and quick clean up. Plus the spiralized noodles that come from it are super fun.

Zucchini noodles! We set some aside to offer to Lily as well. Quick saute in the pan to add a little warmth and “cooked/crispy” texture with some olive oil + salt/pepper to taste (we omit that for Lily and just add the olive oil).

Zoodles, Marinara, Meatballs

Recipe for this quick meal:
– 2 zucchinis for noodles
– Dorot garlic*
– Dorot basil*
– sugar-free marinara in a jar or make your own! (we used two cans tomato puree with crushed tomato, diced onions, carrots, olive oil, green dried spices, and salt)
– meatballs: we used a package of ground beef with almond meal (as a binder) minced bell pepper and cooked in Kerrygold butter.

Use the veggetti to make your ‘zoodles’ and set aside. Set your pan to medium-high heat while you combine your seasoned beef with the minced bell peppers and almond meal into meatballs. Throw some butter on the pan before cooking, 5-8 minutes per side(s), making sure you rotate every so often. You can get a second pan going for the zoodles or save for later since it’s a quick saute. After the meatballs are done you can throw them in a pot with the marinara already on a low heat. Voila!

Looking forward to using the tool more often. I’m thinking of making some sweet potato curly “fries” or maybe even some regular potato “fries”.. I’m a sucker for those.

Happy weekend & happy meal prepping!


*fresh is always better, but these are really awesome when you’re cramped for time



Sean K

To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.


+ This 63-Year-Old Could Lift a Baby Elephant – KUOW

CrossFit WOD for Friday 11/3

CGO 13.4

AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar

Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg

Post score to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

jerk max, overhead squat max

Powerlifting WOD – Week 6/7, Day 3/4

reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank

Gymnastics Strength – Class 54

muscle-up progressions: skills, strength, then assisted versions


Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Big Bench

The bench press is an underutilized strength movement in the CrossFit world, even though it’s one of main competition lifts in Powerlifting, which CrossFit takes many cues and protocols from.


CrossFit WOD for Thursday 11/2

Find out what a Powerlifting class is like today!

bench press 9×3 + accessories (kettlebell bench press, close-grip pushups, JM presses, tricep pushdowns, and standing barbell oblique crunches)

Post heaviest load to whiteboard!

HIIT Class WOD – 12pm

Joint Prep with Ido flow

6 min of:
50m sandbag carry
10 sandbag squats
50m sandbag carry
10 sandbag shoulder to overhead

Row Sprints
:50s slow/:10s sprint x 2
:40s slow/:20s sprint x 2
:30s slow/:30s sprint x 2
:20s slow/:40s sprint x 2
:10s slow/:50s sprint x 2

Breathing tempo 3251

HIIT Class WOD – 5:30pm

Movement patterns / stretches up the ramp

Workout 1) Fun w/ a Box

Side 1 – 7 incline push ups + 14 incline mountain climbers
Side 2 – 7 decline plank ups + 14 seated flutter kicks
Side 3 – 7 dips + 14 incline grasshoppers
Side 4 – 7 box jumps + 14 seated knee tucks

2 min cool down

Workout 2) Fun w/ a Ball

1 – slam ball
3 – slam ball sit ups
5 – seated slam ball presses
7 – slam ball squats
10 – slam ball toe taps
8 min EMOM

2 min cool down

Workout 3) Lungs and Abs

3 station shuttle run
10 seated russian twists
15 single unders
10 crunches
5min of work!