IT’S NOT TOO LATE TO REGISTER FOR THE 2019 CrossFit Games Open! You have until 5:00pm on Monday to register and plug in your score from this past weekend.

We had a lot of fun this weekend despite the workout not being that flashy.

Also: be a better CrossFitter and judge through these next five weeks and take the Online Judges Course. Learn how to see and move well, not only for this online competition, but for the rest of your life.

This certificate will also be valid for the next Open in October!

BEFORE SQUAD (without notice of the picture being taken)
AFTER SQUAD

PROGRAMMING

Monday 2/25

AMRAP in 20 minutes
200m run
5 pullups
10 pushups
15 squats

SupeRx option: carry a 14/8lbs medicine ball during the run, hold the mb between the legs during the pullups, elevate feet onto the ball for the pushups, then bear hugs/front racks the ball during the squats.

Post total reps completed to whiteboard.

Tuesday 2/26

EMOM for 14:00
:30 double unders
:30 alternating dumbbell snatches

then perform the following complex for 20:00: snatch + overhead squat + snatch

Option: can do db hang clean & jerk instead of snatches.

Post heaviest load to whiteboard.

Wednesday 2/27

for time:
45 overhead plate walking lunges, 25/15kg
45 knees-to-elbows
45 situps
45 calorie row
45 situps
45 knees-to-elbows
45 overhead plate walking lunges, 25/15kg

Post time to whiteboard.

Thursday 2/28

speed back squat 10×5, resting 1:00 between sets then

5x500m row, with varying intensities while maintaining 24-26 SPM and 2:00 rests.

Post back squat loads to whiteboard.

Friday 3/1

CGO 19.2 – Any predictions?

Saturday 3/2

CGO 19.2 Event

8am – Gym Opens, PREP CLASS
9am – Workout Overview, Judging Standards, Q&A, and group photo
9:30am – First Heat (Priority to those from PREP CLASS)
We go until everyone’s done!

Sunday 3/3

CGO 15.3
AMRAP in 13:00
150 wall ball, 20/14lbs to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard.

ARTICLES

+ You Don’t Need Sports Drinks to Stay Hydrated – FiveThirtyEight
+ Florence Nightingale: Saving Lines With Statistics – BBC
+ #HYFRsquad Leadboard – CrossFit Games

(The Post-Holidays Party pictures will be out this week.)

You know what else is out this week? THE FIRST WORKOUT OF THE 2019 CROSSFIT GAMES OPEN!

READ THIS NOW!

READ THIS NOW!

(Or save a copy to your device.)

PROGRAMMING

Monday 2/18

CGO 12.1
max target burpees (at 6″) in 7:00 then establish a front squat 1RM in 12:00

Plus option is to do bar-facing burpees. Post score and weight to whiteboard.

Tuesday 2/19

CGO 13.4-
AMRAP in 7:00
3-6-9-12-15-18-etc
clean & jerk, 52/38kg
toes-to-bar

7:00 rest then

CGO 12.5+
AMRAP in 7:00
3-6-9-12-15-18-etc
thruster, 52/38kg
chest-to-bar pullups

Post scores to whiteboard.

Wednesday 2/20

CGO 14.4
AMRAP in 14:00
60 calorie row
50 toes-to-bar
40 wall balls, 20/14lbs to 10/9′
30 cleans, 61/43kg
20 muscle-ups

Post score to whiteboard.

Thursday 2/21

CGO 15.5
27-21-15-9 reps for time:
calorie row
thruster, 43/29kg

Post time to whiteboard.

Friday 2/22

CGO #19point1

We will know on Thursday night! Check out http://games.crossfit.com/

Saturday 2/23

The CGO 19.1 Event

Plug in your scores to http://games.crossfit.com/

Sunday 2/24

CGO 13.3
AMRAP in 12:00
150 wall balls, 20/14# to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard.

ARTICLES

+ 5 Tips For First-Time CrossFit Open Participants – CrossFit Games
+ A Season of Change – CrossFit HQ’s Letter to Affiliates
+ Food We Can’t Live Without – The Stranger

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!