Week of 2/18 Through 2/24

(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

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Week of 2/11 Through 2/17

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 Appetite – BarBend

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Week of 2/4 Through 2/10

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

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Week of 1/28 Through 2/3


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

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FCF Post-Holidays Party 2019

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!

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The results of December 2018 Bingo are in! 

Read more
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It’s Been Two Pay Periods

https://www.cnn.com/politics/live-news/government-shutdown-month-2019/index.html

In light of the ongoing federal shutdown, we have decided to waive the upcoming monthly membership fees for all of our current members who are furloughed and not receiving their paychecks.

We commit to helping people remain healthy and positive during these tough times. February dues will be waived so that they can keep coming in to CrossFit and hopefully provide them some relief during these tough times.

If you are affected by the federal shutdown please contact us with proof of employment with a copy/photo of Federal ID to recieve a waiver on your February 2019 dues.

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Week of 1/21 Through 1/27

PROGRAMMING

Monday 1/21

Rx
21-15-9 reps for time:
dumbbell clean & jerks
strict pullups
GHDSU

Fitness
21-15-9 reps for time:
dumbbell clean & jerks
jumping chest-to-bar pullups
v-ups

Tuesday 1/22

The Ocho Chipper – Rx (from the 2019 Wodapalooza Individual Events)
for time:
30/20 bar muscle-ups
30 hang power cleans, 70/45kg
30 deficit HSPU (4/2″)
30 front squats
30 toes-to-bar
30 shoulder-to-overhead

Wednesday 1/23

back squat 3×10 then

establish a heavy deadlift in 5 attempts

then practice handstands for 20:00

Thursday 1/24

5 rounds of continuous movement:
3/2 rope climbs
20 controlled, slow ab-mat situps

Performance does legless rope climbs and GHDSU

Friday 1/25

STRICT CINDY
AMRAP in 20 minutes:
5 strict pullups
10 honest pushups
15 squats to a target below parallel

Saturday 1/26

every two minutes do the complex then add weight. establish a heavy weight for
– snatch + OHS
– clean + front squat + jerk

In honor of all the athletes competing in the Armor Classic weightlifting meet in Tacoma!

Sunday 1/27

bench press 5×5 then

GRACE
for time:
30 clean & jerks, 65-75% of your 1RM

ARTICLES

+ Is Sunscreen the New Margarine? – Outside
+ The Tipping Point of Progress (And the Trap of Commission Bias) – Training Think Tank
+ What About Cardio [Graph] – CrossFit

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Week of 1/14 Through 1/20

PROGRAMMING

Monday 1/14

AMRAP in 7 minutes:
20 double unders
200m run
10 power snatch, 35/25kg

3:00 rest

AMRAP in 7 minutes:
30 double unders
200m run
15 (full) snatch, 43/29kg

3:00 rest

AMRAP in 7 minutes:
40 double unders
200m run
20 overhead squats 52/38kg

Post score (max total snatches) of each round to whiteboard.

Tuesday 1/15

AMRAP in 12 minutes:
1 strict pullup, 2 pushups, 3 squats
2 strict pullups, 4 pushups, 6 squats
3 strict pullups, 6 pushups, 9 squats
etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Post starting point, finishing point and total reps completed to whiteboard.

Wednesday 1/16

for time:
9 thrusters, 35/20kg
1000m row
15 thrusters, 35/20kg
1000m row
21 thrusters, 35/20kg

Post time to whiteboard.

Thursday 1/17

deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand

Post max for the day to whiteboard.

Friday 1/18

front squat 8×3, then

for time:
50 strict pullups
100 pushups
150 squats

Post time to whiteboard.

Saturday 1/19

establish a max box jump in 12 minutes, then

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 pushups
15 box jumps, 24/20″

Post time to whiteboard.

Sunday 1/20

3 rounds for time:
15 inverted burpees (supine to handstand)
1000m row
15 burpees over rower

Post time to whiteboard.

ARTICLES

+ Homegrown is Coming to Metier! – Capitol Hill Seattle
+ How Millenials Became the Burnout Generation – BuzzFeed News

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Week of 1/7 Through 1/13

The 2019 Foundation Barbell Cycle is here! A couple of changes have happened- please take a look at the document and read through. Classes still occur- just take note of day and time changes!

+ See our new memberships available: CrossFit, Barbell Club, and Full Access
+ Barbell class s back! Classtime offerings have changed, but we still have Olympic Weightlifting and Powerlifting tracks.
+ Guided Training is here- the closest thing we’ll ever have to an “Open Gym”.

CLICK HERE TO REGISTER FOR GUIDED TRAINING!

Here’s how Andrew did at the Alpha Winter Classic 2019 hosted by Alpha Barbell on Saturday in Pacific, WA.

PROGRAMMING

Monday 1/7

Tabata (20 seconds of work followed by 10 seconds of rest for 8 intervals)
– handstand push-ups
– single-leg squats
– push-ups
– jumping lunges

You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas. Post reps for each exercise completed to whiteboard!

Tuesday 1/8

10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups

Post time to whiteboard!

Wednesday 1/9

AMRAP in 20 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

Rx = 43/29kg. Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout. Post score to whiteboard!

Thursday 1/10

On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups

You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups. Post reps for each exercise completed to whiteboard!

Friday 1/11

AMRAP in 20 minutes:
1 squat snatch
3 clean and jerks
30 double-unders

Rx = 70/45kg. Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less. Post rounds completed to whiteboard!

Saturday 1/12

in teams of 3, for time:

12 rounds of DT
12 deadlifts, 52/38kg
9 hang power cleans
6 push jerks

24 rounds of CINDY
5 pullups
10 pushups
15 squats

Partner 1 works on DT, Partner 2 works on CINDY, Partner 3 rests. Rotate and share reps as needed. Choose a weight that you can complete the barbell complex unbroken. Post time to whiteboard!

Sunday 1/13

5 rounds for time:
10 power snatches, 43/29kg
14 pistols

Post time to whiteboard!

ARTICLES

+ Anatomical Planes and Axes – CrossFit
+ The Myth of Self-Control – Vox
+ Sorry, But Giving Up on Meat Is Not Going to Save The Planet – Science Alert

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