CGO 18.4 is…


+ Strike-Mvmnt Pace Review – As Many Reviews As Possible
+ The Pace – Strike-Mvmnt

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups


21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups


21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 cap for both parts. Post score/time to whiteboard.

Olympic Weightlifting WOD

hang clean + clean + jerk

Powerlifting WOD

back squat
power clean

Gymnastics Strength WOD

handstand pushup and handstand walking development

Kettlebell WOD

Simple & Sinister

Banded Sumo Deadlift 2×10 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets

Deadlifts & Handstand Pushups

Throwback Thursday: Open Season at CrossFit SLU


+ Late Sleepers Are Tired of Being Discriminated Against. And Science Has Their Back – Vox

CrossFit WOD for Thursday 3/15


21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups

Post time to whiteboard!

Fifteen Point Three

Ross C going up


+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats


Carl Paoli and Andrea


+ Mini-Challenge FOUR: Iron Chef – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/13


Rx – AMRAP in 30 minutes:
6 dips
9 c2b pullups
12 pistols, alternating
15′ handstand walk

Scaled – AMRAP in 30 minutes:
3 cast wall walks
6 dip negatives
9 c2b pullup negatives
12 rolling pistols

Consider today active recovery/skill development if you’d like. Otherwise push it to the limit. Post score to whiteboard!

CompEx WOD – 6am

MFT #1409

Gymnastics Strength WOD

handstand pushup development



EMOM x 10
2 shuttle runs
4 ring rows/jumping pull-ups
6 reverse lunges
8 jumping jacks



3 rounds 1:00 hold/:30 active recovery

  • plank/plate walk overs
  • arch hold/bird dog
  • wall sit/squat jacks
  • hollow body/sit ups
  • glute bridge/single leg hip extension


YGIG for 15:00
4 pushup + wall ball pass
6 wall balls
8 dynamax sit ups

This Week at FCF

This week at Foundation CrossFit you can expect: the snatch stamina complex we’ve been working on, sprint/handstand pushup intervals, CGO 15.3, DIANE, CGO 18.4, and AMANDA.

CGO 18.3 squad

… and you knew it was coming: SUBMIT YOUR SCORES!


+ CrossFit Games Open 18.3: Preliminary Analysis – Beyond the Whiteboard

CrossFit WOD for Monday 3/12

5 rounds of:
snatch + max overhead squats (at 70% of 1RM snatch)


7 rounds, each for time:
200m run
7 handstand pushups

Post max load and total OHS reps to whiteboard!

Olympic Weightlifting WOD – 2/8, Day 1/3

power snatch + 2 OHS, power clean + front squat + split jerk, snatch push press max out

Powerlifting WOD – Week 2/8, Day 1/3

back squats, presses, pullups, back extensions

Kettlebell WOD

Simple & Sinister, then

Week 2: sumo deadlift 1RM

Back Squat Golf

Team Hellabuff


+ 18.2 Workout Analysis – CrossFit Games

CrossFit WOD for Thursday 3/8

back squat 5-10-15-20, then

5 sets for max reps and max load: clean + max hang cleans

Post the heaviest clean load and max reps to whiteboard!


Every min on the min for 10min
20 – 35 double unders
– then –
Every min on the min for 10min
15 V- ups
– then –
Every min on the min for 10min
20 ball slams


Team Be Epic at 18.2


+ “She Is Not the Product of Her Circumstances” – CrossFit Journal

CrossFit WOD for Wednesday 3/7

establish a heavy 3-rep deadlift, then

CGO 14.3

as many reps as possible in 8 minutes:
10 deadlifts, 61/43kg (135/95#)
15 box jumps, 24/20″
15 deadlifts, 84/61kg (185/135#)
15 box jumps, 24/20″
20 deadlifts, 102/70kg (225/155#)
15 box jumps, 24/20″
25 deadlifts, 125/84kg (275/185#)
15 box jumps, 24/20″
30 deadlifts, 143/93kg (315/205#)
15 box jumps, 24/20″
35 deadlifts, 166/102kg (365/225#)

Compare to 03JUL2015. Post score!

Olympic Weightlifting WOD – Week 1, Day 2/3

hang snatch + snatch + push press

overhead squat max out

Powerlifting WOD – Week 1, Day 2/3

We’ll go through the basic execution of your upcoming program!

Kettlebell WOD

EMOM for 12 minutes:
a) 2 swings left, 2 snatches left
b) 2 swings right, 2 snatches right


max reps of goblet squats for 3 minutes

Hurts So Good

Team Hurts So Good at the Weekly Open Event for 18.2

Teams are STILL open to join for the remaining three weeks of the Foundation CrossFit Intramural Open 2018! Sign up on the sheet outside the office windows.


+ Leaving a Legacy: Lindsey Valenzuela’s Incredible Comeback – Athlete Daily

CrossFit WOD for Tuesday 3/6

AMRAP in 10 minutes:
35 double unders
15 ground-to-overhead, 35/25kg

rest 5 minutes

AMRAP in 10 minutes:
18 double unders
6 box jumps, 32/24″
3 muscle-ups

rest 5 minutes

max OHS (35/25kg) in 3 minutes

Post all three scores to whiteboard!

CompEx WOD

MFT #1404



EMOM 1:00 x 10
10 single/double unders
8 jumping lunges
6 slam balls
4 pushups


4 rounds, 1:00 on/:30 active recovery

  • curtsy lunge with db / mountain climbers
  • db squat flow / box shuffle
  • RDL w/db row / squat jacks



shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)

Finisher: CORE

7 minute abs, 2 rounds x :30 each

  • bicycle
  • reverse sit up
  • crunch
  • russian twist
  • flutter kicks
  • slow/no arms sit up
  • scissor kicks

Endurance WOD

Many people have been asking for Endurance workouts while we wait for the next iteration of ENDURANCE CLUB to come back. Here’s one you can do at the nearby track

9x300m run, alternate between medium-hard intensity and medium intensity (or :05 to :10 slower per effort).

Look for the hash marks along the track during a two-lap warmup jog. The 300 starts at the number and concludes at the Finish Line.

Wonder Weekend

– The weekly CGO Event for 18.2 was LIVE AS F*CK!
– So many records were broken at the Arnold Fitness Festival in Columbus, OH over the weekend
– Strongman competition was won by Hafthor Bjornsson aka The Mountain from Game of Thrones (who deadlifted 472kg/1041lbs!!!)
– On the Olympic Weightlifting side we had things like this happen:

As far as the FCFio goes, y’all are killing it! The current trend is that from week to week we see more and more athletes hitting the Rx workouts, and completing movements they didn’t think possible!


+ CrossFit Games Open 18.2 Preliminary Data – Beyond the Whiteboard

CrossFit WOD for Monday 3/5


3 rounds for time:
800m run
48 kettlebell swings, 24/16kg
24 pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/5, Day 1/3

Our new cycle begins! We’ll begin with some testing for those who are competing at the end of April. Something else for those competing in the beginning of April.

slow deadlift + power snatch + push press
slow deadlift + power clean + push press
back squats

Powerlifting WOD – Week 1/5, Day 1/3

A new cycle begins today with a focus on the Big 3: squatting, pressing, and pulling! You’ll have a chance to work on all three everyday, plus accessory work.

back squats tests
overhead tests

Kettlebell WOD

Kristen M. has signed up for the Tactical Strength Challenge which involves testing a max deadlift, max pull ups, and snatches. Sheena and Grayson already had plans to incorporate deadlifting into kettlebell programming but what better way to do deadlifts to help support Kristen as she trains!

Don’t worry, we’ll still have a lot of kettlebell work in. We’d like you to know that we will be going through a 12-week deadlift cycle.

– Simple & Sinister , then
– Establish a 1 rep max deadlift on week 1, day 1
– Deadlift 1×10 @85-95% of 1rm

CGO 18.2 is

Brett is just missing another dumbbell



Here’s the registration link for next Foundation Barbell cycles!

– Olympic Weightlifting (M/W/F at 6am/11am/6:30pm/7:30pm)
– Powerlifting (M/W/F at 6am)


+ CGO 18.2 Rules & Standards Scoresheet – CrossFit

CrossFit WOD for Champagne Friday 3/2

12 minutes to complete both 18.1 and 18.1a

dumbbell squat, 2×50/35lbs
bar-facing burpee

1RM clean

– If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.

Olympic Weightlifting WOD

We conclude buffer week with a double day of complexes- one for the snatch, one for the clean/&jerk

Gymnastics WOD

handstand pushup development