The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady

This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!


+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen

CrossFit WOD for Friday the 13th

establish a max effort handstand in 10 minutes, then


3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest

Post score to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU

Powerlifting WOD – Week 1/5, Day 3/4

banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps

Gymnastics Strength WOD

GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.


What Rest?

Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on

How’s your compression?

Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.

We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!


+ Does Cupping Help Anyone Other Than Olympic Swimmers? – Seattle Times

Answer: Yes, and you can see Leslie B for your cupping needs:

CrossFit WOD for Wednesday 4/12

5 rounds for max reps. 1:00 stations of
– burpees
– box jumps, 24/20″
– dips
– jumping lunges
– row (calories)
– plank

Performance = burpees, 30/24″ box jumps, ring dips, pistols, Assault Bike, one-arm plank.

Post score to whiteboard!

Olympic Weightlifting WOD – Week 3 Day 2

no-feet clean + clean + jerk, front squat, dip + jerk drive + jerk

weighted 1/2 situp + situp, kb side bend/side, db bench fly, z-press

Kettlebell WOD

Primal movement (with crawling) warmup (GFE if you have been coming to class)

Swing skill work. Progressing to single-arm swings and snatches.

Squats and presses to finish

What a Weekend!

First off, we have so much more in store for you all now that spring is here (which means summer is not too far behind!). Competitive CrossFit is back on the schedule every Saturday at 8am with me for two hours. Endurance Club is nearing its return as well. More class types may be added in the future. Did someone say something about Gymnastics Strength and Yoga?!

Second, we have a new cycle beginning in the Olympic Weightlifting classes. Any member who’s been here a minimum of 3 months can come in at either 1x/2x/or 3x a week.

Last but definitely not least, I would like to thank you all for participating in the FCF Intramural Open 2017. These past five weeks was a great challenge to many, and I’m proud of those who allowed themselves to be vulnerable. So many personal records broken, so many new goals set up for the remainder of the year, and for 2018.

We had a pretty busy weekend: Friday night we screened the newest from CrossFit Films at the gym. On Saturday at we had our intergym throwdown VERSUS X, which started with CGO 17.5:

It also featured a sit & reach test, a barbell ground-to-overhead ladder, and an obstacle course!

On Sunday, our Foundation Climbers group, led by Patrick ran all the way Columbia Center downtown. The tower is 788 feet of vertical elevation, and is the second tallest building west of the Mississippi.

All of the athletes above ran up 69 floors, or 1,311 steps, for time. Some of them after doing all events at VERSUS the day before (10 rounds of 9 thrusters and 35 double unders, a ground-to-overhead ladder, and an obstacle course) so give them props next time you see them!

CrossFit WOD for Monday 3/27

bench press 3x8x80%

(Fitness, Health)

4 rounds for max total reps. 1:00 work, :20 rest of:
– push press wall ball, 20/14#
– burpee
– perfectly vertical kettlebell swing, 24/16kg
– row (calories)


4 rounds for max total reps. 1:00 work, :20 rest of:
– wall ball, 20/14#
– burpee
– alternating kettlebell snatch, 24/16kg
– bike (calories)

Post scores to whiteboard.

– This is to help train for a better FGB score, but here you get the peace of mind that you can work for a full sixty-seconds with a twenty-second rest/rotation right after. Unfortunately there is no long sixty second break after hitting all the exercises once through.
– The movements alternate vertical push-horizontal push-vertical pull-horizontal pull
– We’re in week 14 of our 16-week bench press program! Squats coming back to Mondays after.
– Use pacing and loading that allows you to finish with a high score. Modification and scaling encouraged if you need to so that your score is grand.

Olympic Weightlifting WOD – Beginning of the New Cycle! This one is 8 weeks long.

snatch complex: muscle snatch + no feet power snatch + no feet snatch
high-rep back squats
upright row

Kettlebell WOD

Ground force
Swings and things