If you enjoy running as much as KB looks like she does, you should’ve have a problem with today’s workout!
ARTICLES
+ Stability Now! – Bill Starr for the CrossFit Journal
CrossFit WOD for Champagne Friday 4/28
EMOM 10 minutes: 5 weighted pullups, as heavy as possible
3 rounds for time:
400m run
15 power snatch, 61/43kg
If you cannot do a strict pullup, go through the progressions given to you by your coaches. Post time to whiteboard!
Olympic Weightlifting WOD
snatch, clean & jerk
Kettlebell WOD coming next Friday!
Our schedule has expanded! More classes and class times have been added to your muscular and sweaty pleasure. READ, DAMN IT, READ: http://www.foundationcrossfit.com/2017/04/2017-expanded-schedule/
We’re always tinkering, so if you have any ideas let us know.
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+ Does the Sound of Noisy Eating Drive You Mad? Here’s Why. – TIME
She’s back!
CrossFit WOD for Thursday 4/27
5 rounds for time:
20 overhead squats, 43/29kg
20 toes-to-bar
20 calorie row
Performance uses Assault Bikes. Post time to whiteboard!
HellaFit WOD
SHOULDER CHECK
50 each for time:
– wall balls
– active hangs
– double unders
– wall balls
– double unders
– active hangs
– wall balls
I basically said it yesterday. We’re adding more classes to the schedule!
GYMNASTICS STRENGTH – Tuesdays at 7am and Fridays at 8am
Gymnastics strength class is designed to challenge and develop foundational gymnastic movements including core conditioning, flexibility, and basic tumbling movements. You can expect more emphasis on static holds, perfect technique, and coaches adjusting many of the smaller details of each position. This may leave you feeling very different than when you finish a CrossFit class, but rest assured the benefits will translate to any and all areas of your training.
First class is this coming Tuesday 5/2
KETTLEBELL – added Fridays at 6:30pm
We wanted to provide a full week of kettlebell awesomeness (so now it’s MWF). Build muscular stamina and more here with Patrick! Play with Ground Force Method and StrongFirst-style protocols. Learn how to utilize one of the best underutilized tools out there. Whenever anyone asks me about starting their own fitness at home, the first thing I’ll suggest is a kettlebell. If you know your weakness lies in engine work in your CrossFit workouts there are a lot of benefits to kettlebell practice.
First class is next Friday 5/5
ENDURANCE CLUB – Tuesdays & Thursdays at 5:30pm, weekend event TBA Fridays
We’re in training season for some Endurance events so we’ve brought back our seasonal Endurance Program, this time run again by Colin and Sarah as they prepare for another Iron Man this summer. Come once or three times a week working on short interval Tuesdays, long interval Thursdays, and distance/time trail run/swim/bikes on the weekends.
It started this week! Look out for the weekend event on Friday’s post.
COMPETITIVE EXERCISE – added Sundays at 12pm
Yes, we’re changing the name AGAIN. It was Competitive Exercise (“CompEx” for short) when we started the class a couple of years back, then we changed the name to Level 2. Most recently it was known as Competitive CrossFit, but we’re going back to what it truly is: who’s competitive at this exercises stuff? We’re not moving or cancelling our current Saturday at 8am w/ me, we’re just adding some more flavor with Dave, a CrossFit Games veteran. This provides an opportunity for you late-risers and for those who truly need practice at CrossFit-style Competition settings which usually take place on weekends. There are no prerequisites, other than knowing how you prefer to scale and modify work.
First Sunday class with Dave is THIS SUNDAY 4/30 at 12pm.
COMMUNITY CROSSFIT – 12pm Saturday, May 6th
Our next Community CrossFit class is coming on Saturday, May 6th at 12pm! This is for members AND ESPECIALLY NON-MEMBERS so that Capitol Hill and beyond can get a taste of what we do at FCF. Invite anyone you see fit (see what I did there) and mark those calendars. Doesn’t cost anyone anything (and we won’t mark a class off of your membership) other than the hour it takes to get a WOD in!
As always remember to RSVP for your classes!
Big announcement coming tomorrow! Who’s ready for an even more expanded class menu?! Gymnastics Strength, Kettlebell, Endurance Club, and Competitive Exercise (yes we changed ‘Competitive CrossFit’ back to Competitive Exercise- ‘CompEx’ for short) all coming at you sooner than you think…
ARTICLES
+ Paid Street Parking Will Extend to 11pm in Capitol Hill – Curbed Seattle. Read this then maybe fill out the survey! This affects the area surrounding FCF.
CrossFit WOD for Wednesday 4/26
EMOM 8 minutes: 3 power clean & jerk, ascending
2 rounds:
tabata dumbbell press
tabata dumbbell step ups
tabata dumbbell hang cleans
Go heavy. Rx+ is double kettlebell. Post all six scores to whiteboard!
Olympic Weightlifting WOD
clean + front squat + jerk, clean pulls, front squats, v-ups, kettlebell Jefferson curls, strict pullups, HSPU
Kettlebell WOD
Primal Movement Warmup and Mobility
We will be working on single-arm swing and getup skills. Simple and sinister will be showing up randomly in the future and we will need to be prepared!
Presses and lunges finisher for variety
Endurance Club with Colin B and Sarah M is back and begins tonight at 5:30pm.
This club will go every Tuesday and Thursday at 5:30pm, with a longer run/bike/swim effort on the weekends. We’ll announce those on Friday so that those who want to play can plan.
ARTICLES
+ Benchmark WOD: ANGIE Tips – CrossFit Rosslyn
CrossFit WOD for Taco Tuesday 4/25
“ANGIE”
for time:
100 pullups
100 pushups
100 situps
100 squats
HellaFit WOD
Endurance Club WOD
RUN: 6 rounds of a 400m run, resting 90 seconds between efforts
Foundations Class 10
every minute on the minute for 15 minutes: snatches!
CrossFit WOD for Monday 4/24
deadlift 5x3x70%, 5x2x75%, 5x1x80%, then
3 rounds for time:
800m run
20 alternating front lunges, 52/36kg
ARTICLES
+ The Skill of Barbell Cycling – Training Think Tank
Olympic Weightlifting WOD
snatch + OHS, back squat, snatch pull, knees-to-elbows, good am, arnold press, box jump
Kettlebell WOD
Primal crawling warmup and mobility
Swing work forcing on single arm skills. Working our way up to snatches.
Squat pyramid finisher.
Wendy C and Cheryl C will be leaving us for NYC soon and they want to celebrate this Sunday! They’ll be there for all three classes (9am, 10am, and 11am) as we hit three different workouts: ANNIE, EMOM lifts, and THE CHIEF, respectively.
DID YOU KNOW: These two actually met during a FESTIVUS Competition event when CrossFit SLU hosted one time?
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+ Fat Loss For Athletes – Three Tier Tactical
Saturday morning’s Competitive CrossFit class at 8am will do their best to tackle ALL FOUR of these that morning.
CrossFit WOD for Friday 4/21
for time:
21 deadlifts
21 handstand pushups
50 double unders
50 situps
15 deadlifts
15 handstand pushups
50 double unders
50 situps
9 deadlifts
9 handstand pushups
50 double unders
50 situps
Rx = 102/70kg, Performance = strict HSPU, UB double unders, Fitness/Health = “DIANE”. Compare to 15MAR2017. Post time to whiteboard.
Olympic Weightlifting WOD
snatch + snatch balance with hold, clean & jerk with hold, overhead squats