Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli.

ARTICLES

+ Best Gymnastic Grips for CrossFit – Garage Gym Reviews

CrossFit WOD for Tuesday 9/26

ARAGOM

for max total reps:
5 power cleans, 61/43kg
7 dips*
5 shoulder-to-overhead, 61/43kg

5-4-3-2-1 minute AMRAP & rests

*all AMRAP are max efforts
*pick up where you left off on each AMRAP

Post total score to whiteboard!

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!

Gymnastics Strength WOD

station work, hang, stretching, handstands, Crossover Symmetry, planche work, still rings conditioning ladder

Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar

“So what’s this seminar we’re hosting on Tuesday all about?”

GLAD YOU ASKED!

This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movement standards and learn to create universal progressions.

Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pulling
– The theory of Blocking Movement

This seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means

ARTICLES

+ Scaling Your WOD, It Goes Both Ways – Just Alyssa

ANNOUNCEMENTS

– Community CrossFit class on Sunday, 9/24 at Noon!
– Carl Paoli brings his Freestyle Connection Seminar to FCF on Tuesday, 9/26! Late evening classes cancelled for the event.

CrossFit WOD for Thursday 9/21

AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats

rest 5 minutes then

AMRAP in 10 minutes:
12 deadlifts, 70/48kg
9 hang power cleans, 70/48kg
6 jerks, 70/48kg

Performance does it in reverse order (DT then CINDY).

Post both scores to whiteboard!

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!

Lauren B & Nathan M

May these two goat belly together forever- congratulations on the engagement!

ARTICLES

+ Fittest On Earth? – PeteJourgensen

CrossFit WOD for Tuesday 9/5

front squat 5×3

AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb

Rest 5:00, then repeat.

Post scores 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!

Gymnastics Strength WOD

Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry

CompEx WOD

21-15-9 rft:
power snatch, 35/25kg
C2/AB calories

“HEAVY FRAN”

15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#

30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU

Rest 5:00 between workouts.

Foundations 7

“KAREN”

150 wall ball shots for time


Sarah watching Colin row during the 2016 CrossFit Games Open

Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!

ARTICLES

+ The Real CrossFit Fight – T-Nation

CrossFit WOD for Friday 9/1

TRIPLE 3

for time:
3k row
300 double unders
3mi run

Scale as needed.

Post time to whiteboard!

Olympic Weightlifting WOD

Fun Day!

Kettlebell WOD

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

Gymnastics Strength WOD

headstands, handstands, arch conditioning, and hanging


Chip C and Leah W

Let’s see how you fare with today’s chipper! The Games-level athletes hit each exercise in pretty big sets.

ARTICLES

+ Has the Smartphone Destroyed a Generation? – The Atlantic

CrossFit WOD for Wednesday 8/9

for time:
100 pullups
80 med ball situps
60 pistols, alternating
40 calorie row
20 one-arm kettlebell push press, 24/16kg

Performance does GHD situps and 32/24kg push presses.

Post times to whiteboard / comments!

Olympic Weightlifting WOD

max clean & jerk, front squats

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal movement
– Mobility work
– Get up skills
– Swing drills
– Simple & Sinister

Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0

ARTICLES

+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media

CrossFit WOD for Friday 8/4

TREVOR

in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

power clean, squat, floor press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats

Gymnastics Strength WOD

movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching

T

This weekend is the 2017 CrossFit Games! Unlike previous years it will not be held in Carson, CA and won’t be streamed on ESPN2.

Instead it’ll be hosted by Madison, WI and streamed live on http://games.crossfit.com!

ARTICLES

+ L.A. Will Survive the 2028 Olympics – The Ringer

CrossFit WOD for Tuesday 8/1

every 3 minutes for 24 minutes:
35 double unders
20 straight-leg situps
2 snatches

Post heaviest load 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!

Gymnastics Strength WOD

shoulder prep, handstands/HSPU, shoulder strength

EMOM for 15 minutes:
5 strict t2b
7 tuck hollow crunches

CompEx WOD

PREP

joint prep

WORK

YGIG, building up to a heavy: snatch pull + 3 shrugs + hang snatch

every 3 minutes for 24 minutes:
100m run sandbag run
5 TGU
3-position squat clean

PUMP

for 10 minutes:
10 front raise
8 one-arm high pull
6 push press
4 russian dips

Endurance WOD

There will be no coach but you can hit the track yourself!

8 rounds of 200m run, 200m walk

This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!

ARTICLES

+ We Evolved to Run- But We’re Doing It All Wrong – National Geographic

CrossFit WOD for Monday 7/31

back squat 5×3

15 rounds for time:
4 pistols
6 pushups
4 v-ups

Post time to whiteboard / comments !

Olympic Weightlifting WOD – this Saturday we max out in classes!

snatch + ohs complex, back squats

Powerlifting WOD

back squats, bench press, pullups

Kettlebell WOD

– Primal mobility
– Get up drills
– Simple and Sinister work

ARTICLES

+ CJ Cummings Repeats, Wins 2017 Junior World Weightlifting Championships – BarBend

CrossFit WOD for Monday 7/19

deadlift 3x3x80%, 3x2x87%, 2x1x93%

Rx

3 rounds for time:
200m suitcase carry, 24/16kg
20 burpees
20 dips

Performance

3 rounds for time:
200m suitcase carry, 32/24kg
20 burpees
20 ring dips

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5 of 5

power snatch + OHS, power clean + front squat + jerk

Kettlebell WOD

– Primal movement warmup
– Turkish getups
– Working on snatches skills

Mark B

ARTICLES

+ Athlete Who Failed to Qualify For CrossFit Regionals Now Identifies As ‘Weightlifter’ – The Overheard Press

CrossFit WOD for Thursday 6/1

(Performance)
every minute on the minute for 30 minutes:
– 40 double unders
– 11 thrusters, 35/25kg

(Rx)
every minute on the minute for 30 minutes:
– 25 double unders
– 8 thrusters, 27/19kg

(Scaled)
every minute on the minute for 30 minutes:
– 40 single unders
– 8 thrusters, 20/15kg

Post attendance to whiteboard!

Endurance WOD

Long Interval: 6x 1000m run, rest 4 minutes between efforts