Adrian’s Meet

This past Sunday Adrian competed at the Olympic Fall Classic Weightlifting Meet in Olympia. A number of the squat came by to support!

He went 3 for 6, hitting 104/132/236 and earning 2nd place! Want to see what it’s like at a weightlifting meet? SIGN UP FOR OUR IN-HOUSE MEET HERE.


+ 2017 Black Friday Fitness Sales Guide – As Many Reviews As Possible

CrossFit WOD for Wednesday 11/22


AMRAP in 20 minutes:
5 pullups
10 push press, 35/25kg
15 squats



AMRAP in 20 minutes:
10 weighted step-ups, 2×50/35lbs dumbbells OR 2×24/16kg kettlebells
15 pullups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 3/4, Day 2/3

high pull + power clean + CJ
pull + clean + 2 jerks
tempo front squat

Kettlebell WOD


Yet Another Take on CinDT

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?”


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


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


– 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!

Sunday Funday

CrossFit WOD for Sunday 2/26

front squat 3x5x70%


AMRAP in 20 minutes:
5 ring rows
10 ring dips
15 Russian kettlebell swings, 24/16kg

Compare to 1/4/2017. Post score to whiteboard.

HellaFit WOD


10 minutes each:

– 5 air squats
– 4 lunges
– 3 pushups
– 2 burpees
– plank during left over time

– 5 bent over rows
– 4 RDL
– 3 squats
– 2 push presses
– 1 thruster

a. 40-sec KBS
b. 40-sec banded walk

The Jumpy One

Victor M

Not all jump ropes are created equal: some range from coated-cable speed ropes with cheap handles for a couple of bucks, cheap heavier “licorice”-style ropes with simple plastic handles, fancy aluminum ball-bearing handles with cable ropes for maximum spin, adjustable weight ropes with thicker handles, to the top of the line ropes costing $50+ dollars.

“It’s not about the tools,”- it’s how you use them. Or specifically with movements like the double under, it’s where your skills are at. How’s your coordination? It’s one of the ten general physical skills we are always in pursuit of.

More novice/intermediate athletes actually like the feedback of the heavier ropes, while those with very good coordination can go with the lighter more expensive ropes to be faster and more efficient with their jump rope skills.


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CrossFit WOD for Deload Friday 1/20


AMRAP in 20 min:
5 pullups
10 pushups
15 squats
25 double unders

Post results to comments!

Olympic Weightlifting WOD

overhead squat, snatch, clean + 2 jerks

At An Angle


+ The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle

CrossFit WOD for Skills Wednesday 1/4

front squats 3x5x70, then


AMRAP in 20 minutes:
5 ring rows
10 ring Dips
15 perfectly-vertical kettlebell swings, 24/16kg

Olympic Weightlifting WOD

Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 if this is your first workout.

Kettlebell WOD


Planks/Halos warmup

TGU work 15 minutes

Single Arm Strength Day 2
6/6 reps emom 12 minutes