Posts

Russ

The top limit of our pullup standard at FCF is ‘chin higher than hands’. Note how even scaling pullups to ring rows we can accomplish this range of motion for every rep.

We have a BRING-A-FRIEND CrossFit class this Saturday at noon. RSVP!

BINGO Cards are due by the end of next Monday.

CrossFit WOD for Thursday 1/2/2020

back squat 12x3x60 then 100 gymnastics-style pullups for time

Share time to whiteboard! Post workout should be side rolling for 2-3:00 per side. Follow it up with a underhand sink stretch for 2:00 for the bicep/elbow joint.

READ: Learning From the Bears – MDC Berlin
WATCH:

Pulling the elbows through the body gets the chest to the bar

CrossFit WOD for Wednesday, September 4th

+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.

Post time to whiteboard!

READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep


photo by Ann-Marie D

Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!

It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!

ARTICLES

+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend

CrossFit WOD for Max Monday 1/23

bench press 5 sets to establish a 10-rep max

Fitness

for time: 100 pullups

Performance

for time: 30 muscle-ups

Olympic Weightlifting WOD – w5d1

back squat, snatch, snatch pull

Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.

Kettlebell WOD

Ground force

Windmills

Turkish Get Up skill work

Strength Day #5
9 reps per arm per minute for 10 minutes.