Russ planks!


+ The History of the Foam Roller – Physical Culture Study

CrossFit WOD for Friday 10/20

The Cascade Classic Individual Event 1: Scout’s Honor

for time:
10 deadlifts
10 burpee-over-bar
50 double unders
8 deadlifts
8 burpee-over-bar
50 double unders
6 deadlifts
6 burpee-over-bar
50 double unders
4 deadlifts
4 burpee-over-bar
50 double unders2 deadlifts
2 burpee-over-bar
50 double unders

Rx = 110/75kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 3/3

snatch, clean & jerk, incline shoulder press, seated curl, twisting good am, handstands

Powerlifting WOD – Week 2/5, Day 2/4

Dynamic Effort Upper Body: 3-grip board press (close-grip, normal, wide-grip), landmine push press, upright row, kipping pullup, rear delt fly, stall bar hanging leg raise

Gymnastics Strength WOD

hanging and grip work, muscle-up strength, Jefferson curls, GGB

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.

Thrusters at the RCF Games 2017


+ A Lesson In Longevity – The Cascade Classic

We have Robyn, Zheng, Megan, Bobby, and Devin competing this weekend at the Cascade Classic, held in Magnusson Park this weekend! Come out and support!

CrossFit WOD for Thursday 10/19

15-12-9 reps for time:
power clean

Rx = 52/38kg, Performance = 70/49kg

Post time to whiteboard.

Not only does he snatch well, but he can identify the region and vintage with his nose alone*!

(*Not sure if that’s factual or if I just made that up. BUT I BELIEVE!)

Nothing new for Chris, though.


+ Cinnamon to Hack Your Blood Sugar and Lower Inflammation – Bulletproof

CrossFit WOD for Wednesday 10/18

rack/block pull 9×3

4 rounds for time:
40 calorie row
40 weighted situp, 20/12kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 2/3

jerk complex, clean & jerks, front squats, dips, situps, side planks, pullups

Powerlifting WOD – Week 2/5, Day 2/4

Anderson squats, front lunges, kettlebell Death March, reverse hypers, frog pumps, standing barbell oblique crunches

Kettlebell WOD

Primal mobility

Clean skill work


Snatch finisher



+ Fans Fail to Recognize CrossFit Celebrity Athlete in Clothes – The Overheard Press

CrossFit WOD for Tuesday 10/17

back squat 4×6


EMOM for 21 minutes:
a. 35 double unders
b. power snatch + hang snatch + snatch
c. 25 air squats


EMOM for 21 minutes:
a. 50 double unders
b. power snatch + hang snatch + snatch
c. 20 pistols

Post squat weight to whiteboard!

Gymnastics Strength WOD

rope climbs, basic tumbling

This week’s agenda is INTENSITY! Weighted carries/kb swings/burpees, back squats, double under/snatch complex/air squats, rack pulls, double unders/weighted situps, power clean/thruster sprint, Individual Event 1 from the 2017 Cascade Classic, and team conga lines.

There will be no Sunday WOD as we will be hosting OUT//Seattle! For you guys, it’s essentially a smaller version of VERSUS, with a lot of guests in our home gym. You can play too! You do have to register for the event though: do that here.


+ Lay Off the Almond Milk, You Ignorant Hipsters – Mother Jones

CrossFit WOD for Monday 10/16

Bring It Around the Block

4 rounds for time:
400m weighted carry, 32/24kg
30 kettlebell swings, 32/24kg
20 burpees

Post time to whiteboard!

Olympic Weightlifting WOD

snatch balance complex, snatch complex, back squats, bent over rows, weighted v-ups, box jumps, back extensions

Powerlifting WOD – Week 2/5, Day 1/4

Max Effort Upper: floor press 12×1, Tate presses, JM presses, banded pull aparts, banded tricep pushdowns, plank shoulder taps

Kettlebell WOD

Primal movement, Mobility, Turkish Getup focus, Swings to finish

The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady

This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!


+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen

CrossFit WOD for Friday the 13th

establish a max effort handstand in 10 minutes, then


3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest

Post score to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU

Powerlifting WOD – Week 1/5, Day 3/4

banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps

Gymnastics Strength WOD

GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.


Brett jumping

As we humans get older, it’s a fact that we become more fragile.

A very common injury (and fear) is slipping or falling because of what comes out of it: head injuries like concussions and traumatic brain injuries, hip fractures, back and spinal cord injuries like slipped discs, dislocated shoulders/elbows/wrists, sprains, strains, and fractures.

Whenever we have to put our hands down to plank, to crawl, to rest, we work on getting better at our connection to the ground.

Burpees are the best example of this. We program these not only as a great conditioning exercise, but because you’ll have confidence falling down, and the knowledge tin getting back up.


+ 5 Crazy Side Effects of the Paleo Diet You Should Know About – Runner’s World

CrossFit WOD for Thursday 10/12

establish a heavy pause squat in 12:00


5 rounds for time:
7 muscle-ups
21 burpees

Compare to 14JUL2017. Post max and time to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!