Say hi to the February 2018 FOUNDATIONS Graduates!


+ Mirai Nagasu Leaps Into History With Olympic Triple Axel – CNN

CrossFit WOD for Tuesday 2/13

jerk 5-4-3-2-1, then

for time:
30 push jerks
45 hang power cleans
60 deadlifts

Rx = 70/45kg. Post times to whiteboard!

CompEx WOD

MFT #1389


Long Interval

3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel

For 16:00 5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate

:90 on, :30 off for 8:00
MB up & over

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!

Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:

A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.

As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!


+ Russian Insider Says State-Run Doping Fueled Olympic Gold – NY Times
+ (Weightlifter) Apti Aukhadov (RUS) Officially Loses 2012 Silver Medal – FloElite
+ Icarus: A Doping House of Cards Tumbles Down – The Atlantic

CrossFit WOD for Monday 8/14


5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks

Rx = 70/50kg, Fitness & Health = 43/29kg, Performance goes for Double DT in the allotted time cap of 15 minutes.

Post time or time cap to whiteboard!

Olympic Weightlifting WOD

snatch, back squat, snatch pull

Powerlifting WOD

back squat, bench press, weighted pullups, GHD situp holds, kettlebell swings, HSPU

Kettlebell WOD

– Primal movement
– Mobility work
– Getup skills
– Swing skills

The June 2017 Foundations Graduates!

CrossFit WOD for Tuesday 7/4


Regionals NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg

Time cap is 20 minutes. Test the original version of NATE this Friday.

Post time/rounds to whiteboard.



5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg

Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.

Post time to whiteboard.



for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.

Post time to whiteboard.

Devin B

With the bar in the overhead position we’d like to see the wrists relaxed, stacked wrists, elbows, shoulder, rib cage, hips, knees, and ankles.

CrossFit WOD for Saturday 4/29

YGIG AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 jerks

– rest 3 minutes –

YGIG AMRAP in 12 minutes:
6 jerks
9 hang power cleans
12 deadlifts

Rx = 70/50kg, Fitness = 35/25kg. Post scores to whiteboard.

Competitive Exercise – 8am

Remember: we added a 12pm CompEx class on Sundays now too!

CFG 16.6


for time:
10 squat cleans, 75kg
8 squat cleans, 80kg
6 squat cleans, 88kg
4 squat cleans, 93kg
2 squat cleans, 100kg



YGIG for time:

20 burpees
15 sandbag cleans
weighted hill sprint

30 burpees
25 sandbag clean
weighted hill sprint

Foundations Class Graduation!

Filthy Fifties