Starting next Wednesday we’ll begin a weekly squat cycle!

WORKOUT for Friday 6/4/2021


3:00 of a plank then 3:00 of lunge variations then our HSPU Strength Ladder: 4 rounds of 1-2-1



for total overall time do 1:00 working towards 100 burpee box jump overs (12/20/28″), 1:00 rest, until complete

22:00 limit. Immediately int 50 strict presses for time (15/32/50kg)

READ: Don’t Freak Out! Why Keeping Calm and Carrying On Exercising Can Help Back Pain – The Guardian

IN-GYM WORKOUT for Saturday 5/15/2021


Row until coach says otherwise, then movement patterns!


5 rounds for max total reps:
1:00 DB squats
1:00 DB hang clean & jerks (5/5), 20/35/50lbs
1:00 box jumps, 12/20/24”
1:00 alt DB snatch
1:00 calorie row
1:00 rest

Post score to whiteboard!


Elbows should break outwards on the way down to keep the bar close for better barbell cycling.

CONDITIONING for Tuesday 4/6/2021


21-15-9 reps for time:
goblet squats
pogo burpees

3:00 rest then

15-12-9 reps for time:
goblet squats
pogo burpees

Post times to comments!

READ: 9 Healthy, Frozen Bulk Foods That Save Families Money – US Foods

Using your journal allows you a better understanding of your progress as well as your

IN-GYM WORKOUT for Monday 4/5/2021

EMOM x 24 minutes
a. 8/12/18 calories
b. 12 box jumps, 12/20/28”
c. 3 cleans + 1 jerk, increasing weight every round

Post heaviest CCCJ loading to your journal and the whiteboard.

READ: The Trader Joe’s Cleaning Supply Everyone Should Be Buying- Even If You Don’t Shop There – Kitchn

CONDITIONING for Wednesday 2/10/2021

READ: Why Was It Easier to Be Skinny in the 1980s? – The Atlantic

Too often do people complain about not being able to breath. Was the workout hard? Probably. Was the athlete efficient in taking in air and utilizing it for energy? Probably not. With more-focused respiration practice see how you can improve your physical, mental, and emotional states by taking the same care in breathing as you would the setup and execution of a barbell lift.

I started the book Breath: The New Science of a Lost Art last week and I’ve been using the STATE app for a couple of years now. I’m actually really surprised more people aren’t talking about it- it provides you four different breathing routines after you take some initial tests and adapts said routines to your current level. Check them out below!

IN-GYM WORKOUT for Tuesday 2/9/2021

a. Warmup

1:00 stations. Move consistently throughout.
– Burpee complex
– Slam ball
– Pogo hop
– Cossack squats
– Med ball clean
– Plank pull over

b. Strength

E2MOM x2 do 1-2-3-2-1 pullups as strict as possible then

Every 1:30 for 8 sets perform 3-5 snatch-grip push presses
* Scale down to proper push press
** Can add an overhead squat at the end of each set if you want a challenge

c. MetCon

AMRAP in 15:00
10-20-30-40-50-etc row calories
5-10-15-20-25-etc t2b

The goal here to pull strong and fast when on the rower, then manage your grip and reps for the t2b. You have to go hard and fast to see how far you can get. Post score to blog comments or your journal.

READ: Breath: the New Science of a Lost Art by James Nestor

** Download the STATE app which I use everyday (and have forced people to do with me during CompEx and Zoom sessions!)

Day 10 of the 12 Days of FOUNDATION: do 10 Devil’s Presses!

or do 10 Devil’s presses, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run

CONDITIONING for Tuesday 12/29/2020

10:00 AMRAP
10 ground-t0-shoulder
10 double pogo hops
10 shoulder-to-overhead

Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.

Post score to comments!

READ: The Lungs: Gas Exchange – CrossFit


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

Kelsi writing up names

From the beginning of CrossFit in every iteration of an affiliate gym there was always a place where daily results were logged. had/still has the comment section. Some gyms had chalk boards, some used paper journals. Most use whiteboards. Nowadays many affiliates use computer kiosks with software systems*. We stay “old school” at FCF and do our best with the 8 or so whiteboards in our space.

As Ben Bergeron has said

In an era of high-tech everything, we’re often asked why we haven’t upgraded our old-fashioned system for something sleeker. The answer is simple—there is no technology or software that can match the community-building power of the whiteboard. It’s the first place we go when we arrive each day, and the last place we visit before leaving. We learn there, laugh there, and bond there. There’s never a line to get there, and nothing to click through or navigate.

… Together, they tell the ever-changing story of us—our successes, challenges, breakthroughs, hard-won lessons, and all the emotion in between.

This is why it’s important to get your results up on our whiteboards. Not only does it keep you accountable to do the same amount of hard work everyone else is putting in, but the results dictate the future programming. As a group, if we aren’t great at testing thrusters, guess what we start working on? If we hear tons of complaining when it comes to running performance what do you think we’ll start seeing more of? All the same, when people enjoy the frequency of some back squats, I’ll keep it going weekly until I feel like we need to move on.

The programming isn’t always out to only attack weakness- we still prescribe to the roots of the CrossFit methodology: constantly varied functional movements executed at a relatively-high intensity. This means you’ll come across movements you love, movements you loathe, and movements you’ve never tried before.

At FCF we to have a more intelligent approach, making sure we’re varying it up enough to keep you stimulated.

Keep your progress going- proudly put up your results at the gym!

CrossFit WOD for Tuesday 10/15

every minute on the minute for 10:00
– 3 hang clean + 3 jerks (novice/intermediate)
– 3 hang clean thruster (intermediate/advanced)


3 rounds for time:
90 double unders
40 dumbbell hang clean & jerks, 50/35/20lbs

Switch hands every 5 reps for the dbjc&j. Post time to whiteboard!

READ: My Top 5 Breathing Exercises for Stress Relief – Chris Kresser
REGISTER: Carl Paoli’s MUSCLE-UP MASTER CLASS at Foundation CrossFit – Freestyle Connection
WATCH: How the Two-Hour Marathon Limit Was Broken – WIRED

CrossFit WOD for Friday, September 20th

for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders

50/35/20kg. Post time to whiteboard!

CrossFit WOD for Friday, September 21st

bar/10, 50/5, 70/3, 80/3, 90/3+

for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max

Post time to whiteboard!

CrossFit WOD for Sunday, September 22nd

in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch

Post scores to whiteboard!

READ: SVT and the Modified Valsalva Maneuver – CPR Seattle
WATCH: The Budget Training Short Buyer’s Guide 2019 – As Many Reviews As Possible

I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!