RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.


Monday 6/10

6×10 push press, then

AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″

AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″

Tuesday 6/11

5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings

Wednesday 6/12 – Run Club is back at 6:30pm!

  • pause back squat 5×5 at 70-75% of 1RM
  • tabata front squat, 52/38kg
  • 30 muscle-ups for time

Thursday 6/13

100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg

Friday 6/14

AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats

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.

Saturday 6/15

YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg

Sunday 6/16

Fight Gone Bad protocol

3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.


We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.


+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks

In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.

In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.

In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.

Try it out!


+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded

CrossFit WOD for Friday 8/24

CGO 17.1

for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″

Compare to. Post time to whiteboard!

Olympic Weightlifting WOD

1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3

Powerlifting WOD

strict press max
deadlift max


Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:

jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row


+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle

CrossFit WOD for Monday 8/20


for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg

Post time to whiteboard! Compare here.

Olympic Weightlifting WOD – Week 4/4, Day 1/3

1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only

Powerlifting WOD – Week 4/4, Day 1/3

back squat max
sumo deadlift max

Kettlebell WOD

– Joint prep
– Sandbag drags

– 5:00 min double bell rack hold

**10 min Snatch test**
Max snatches for time. Unlimited hand switches.

**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges

##Accessory work
– Odd object TGU!!!

Play outside while you have a chance to soak up the sun!


+ Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up

CrossFit WOD for Friday 8/10

“CHELSEA” (Fitness)

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats


“MEREDITH” (Performance)

every minute on the minute for 30 minutes:
10 pistols, alternating
15 pullups

Post score to whiteboard!

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

muscle clean
clean pull + hang clean + clean
clean pull + clean variation
clean pull
rack jerk

Powerlifting WOD – Week 2/4, Day 3/3

strict press

Dimel deadlift
Sumo Romanian deadlift
Romanian deadlift


CrossFit WOD for Saturday 8/11

You Go, I Go

10 1:00 rounds:
25 air squats
max clean & jerks, 70/49kg

Take at least 2:00 to rest between attempts.

Post score (total C&J) to whiteboard!

CrossFit WOD for Sunday 8/12

for time:
1.5 mile run
100 wall ball, 20/14 lbs
50 burpees
25 bar muscle-up

Post time to whiteboard!

This week you can look forward to NOT THE CHIEF (deadlifts, pistols, pushups), handstand pushups, a HIIT workout, more 1-1/4 front squats, push presses/power cleans, double unders/burpees/muscle-ups, pullups/pushups/squats or HSPU/pistols/pullups, You Go I Go squats and clean & jerks, and a run/wall ball/burpee/bar muscle-up chipper.


+ CrossFit Games 2018 Podium – BarBend

CrossFit WOD for Monday 8/6


5 rounds for max total reps

3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups

1:00 rest between AMRAPS. Compare to 6/9

Post score to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull to hip + (snatch variation)
clean pull + hang clean + jerk
clean pull to hip + (clean variation)
rack jerk

Powerlifting WOD

back squats up to 85%
sumo deadlifts triples

Kettlebell WOD

## Workout
– 500m row
– Complex A
– 500m row
– Complex A
– 500m row
– Complex B
– 500m row
– Complex B

Complex A, single arm/per side
– 5 swings
– 5 snatches
– 5 windmills

Complex B, double bells
– 10 deadlifts
– 10 side bends
– 5 cleans
– 6 alternating press
– 6 squats

The 2018 CrossFit Games – Individual Marathon Row

The 2018 CrossFit Games Individual Marathon Row. For full event details, click here:

Posted by The CrossFit Games on Wednesday, August 1, 2018

How was that marathon row? Watch it in its entirety? Or just the highlights?

2018 CrossFit Games – Individual Marathon Row

The 2018 CrossFit Games Individual Marathon Row. For full event details, click here:

Posted by The CrossFit Games on Wednesday, August 1, 2018


+ HAHAHAHA- Look at the WOD from for today

Maybe we’ll allow some people to do it if they really want next weekend.

CrossFit WOD for Thursday 8/2


for time:
3k row
300 double unders
3 mile run

Scale as needed! Post time to whiteboard.


Death By 10′ Bear Crawl
tabata burpee tuck jumps
10-to-1 jumping lunges & k2e
1-to-10 cossack squats & lateral ladders

Endurance WOD – On your own!

Run for 45:00 to 90:00 w/o stopping.

Note pace and distance covered. Focus on different drills for form (POSE, Fall, Pull) to stave off boredom or repetitiveness.

Well not quite, but we’re right there.

On tap this week: tabata ring rows, 45s (dips, t2b, box jumps, burpee box jumps), front squats, the TRIPLE 3, a FRAN variation, the 30’s Team WOD from this year’s CrossFit Games, and a CrossFit Total (1RM back squat, press, deadlift)


– New Powerlifting and Olympic Weightlifting programs begin this week. Register to improve your strength and technique (and compete) here!
– Our next Foundations On-Ramp begins on August 21st


+ How to Watch the 2018 Games – CrossFit Games

CrossFit WOD for Monday 7/30

tabata ring rows

for time:
45 (ring) dips
45 toes-to-bar
45 box jumps, 24/20″
45 burpee step-ups, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

snatch pull + power snatch + hang snatch
snatch pull + snatch variation
clean pull + clean + jerk
clean pull + clean variation
rack jerk

pullups & dips OR muscle-ups

Powerlifting WOD – Week 1/4, Day 1/3

back squat 8×5 at 65% (:75 rests)
5 sets heavy sumo deadlift


Kettlebell WOD

Sandbag drags

– 3×5 Strict presses R and L
– 3×5 Push press R and L
– 3×5 Jerk R and L

**Hand Switch drills**
**Descending Snatches**
Medium weight bell. Sets are unbroken
– Set 1: 10 Snatches R/L
– Set 2: 8 Snatches R/L
– Set 3: 6 Snatches R/L
– Set 4: 4 Snatches R/L
– Set 5: 2 Snatches R/L

**5 rounds for time**
– 30 KB Swings
– 30 Burpees
– 30 sit-ups

That’s a wrap for all nine CrossFit Games Regionals! That means we more or less have a roster of the athletes we’ll see at the 2018 CrossFit Games in Madison, WI towards the end of July.

Happy PRIDE month! We have the 2018 FCFF Pride shirt ready for preorder before the march we’ll be walking in again!

This week’s agenda: CGO 18.2 (dumbbell squats/bar-facing burpees, max clean), back squats at 65-70%, heavier tabata front squats, running/alternating split snatch, push presses, medicine ball cleans/running, CGO 18.3 (double unders, overhead squats, muscle-ups/pullups, dumbbell snatches, etc), max standing box jumps, deadlift/pistol/pushups, max seated box jumps, and FIGHT GONE BETTER!


+ Belts, Knee Sleeves, Wrist Wraps, Bandages – Torokhity
+ When You’re Extremely Easy to Kill – Deuce Gym

CrossFit WOD for Monday 6/4

CGO 18.2

complete as much as possible in 12 minutes:
1-to-10 reps of
dumbbell squats, 2 x 50/35lbs
bar-facing burpees

– then –

CGO 18.2a
1RM clean (if time remains)

Compare to 02/03MARCH2018. Post time and load to whiteboard!

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

85 / 1 (2)

85 / 1 (2)

jumping good am 3x8x65%
split squat 3×8/side
close-grip pushups 3×25
banded plank or HS 3x:45

Powerlifting WOD – Week 2/3, Day 1/3

box jump 5 x 3 x 85%

BACK SQUAT 67.5% / 3 (10)

2×8+ GHR
2×20 reverse hyper
2x:45 banded plank
2×12-20 weighted lunge

Kettlebell WOD

Simple & Sinister

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

Mika T at the bottom of her squat

A take on the Ranch Chipper from the 2016 Games, this is a calculated but fast sprint!


+ Nevermind CCTV in Slaughterhouses- We Need to End the Meat and Dairy Industry Altogether – The Independent

CrossFit WOD for Wednesday 8/16

for time:
50 wall ball shots
25 med ball situp throw
400m med ball run

Rx = 20/14 lbs, Fitness & Health = 14/8 lbs, Performance = 30/20 lbs

Post time to whiteboard / comments!

Olympic Weightlifting WOD

cleans, front squats, clean pulls

Powerlifting WOD

back squats, strict press, deadlift

Kettlebell WOD

– Primal mobility
– Clean skill work
– Snatch skill work
– Lunges and presses to finish