Two Move On Up

The unfortunate part: both Tina L and Gus L are leaving their positions as coaches to fully commit their time to new opportunities as of December 1st. The fortunate part: you’ll still be seeing them around as athletes!

We wish them only the best and cherish the time they spent as part of the Training Team. I, for one, will miss their humor, their contributions to the FCF philosophy, and maybe most of all their leadership.

Come on by Wednesday morning where we’ll be serving coffee and donuts!


HBD Gus!

Gus and Tina at last year’s PRIDE march.

Join us this Sunday 6/25 as FCF represents and marches again! Consider it cardio or active recovery- we’re bringing some equipment along for anyone else who wants to do more!


+ How to Be An Ally During Pride Month – Nylon

CrossFit WOD for Friday 6/23


5 rounds, each for time of:
5 power clean, 61/43kg
10 front squat, 61/43kg
5 jerks, 61/43kg
20 pullups

Rest 1:30 between rounds.

Post all five rounds to whiteboard.

Olympic Weightlifting WOD

snatch, clean & jerk

Powerlifting WOD

power clean, back squat, bench press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings, lunges and rows and lots of them!

Gymnastics Strength WOD

stretching, muscle-up and handstand development, midline stabilization conditioning, more stretching


Our special edition 2017 FCF PRIDE shirt pre-order closes after the weekend! Make sure you don’t miss out on choosing the color/style shirt you want!


+ According to Donald Trump Jr., Donald Trump Jr. Is a World-Class CrossFit Athlete – Deadspin

CrossFit WOD for Friday 6/2


9 rounds for time with a partner of:
9 bar muscle-ups
11 clean & jerks, 70/50kg
50m buddy carry

Olympic Weightlifting WOD

2-position snatch, 2-position clean, alternating push press, abs, back, obliques

Gymnastics Strength WOD


Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries


Gus (via Tom Boy X)

Today we retest one of the first-ever CGO events.


+ New Spacesuit  Unveiled for Starliner Astronauts – NASA
+ CGO 2017 Registration – CrossFit Games


CrossFit WOD for Test Friday 1/27

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20″

Olympic Weightlifting WOD

overhead squat, snatch, clean & jerk

Remember that if you miss a rep in either the snatch or clean & jerk you must drop down by 10% and do 3×2 with a focus on what caused the failure.


Gus (via TomBoyX)

So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below.


An Athletic Journey: Gus Lanza – Tom Boy X


– This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome!
– Saturday, 1/21 is our Annual Winter Party at Optimism Brewery (6-8pm reservation then free-for-all!)

CrossFit WOD for Skills Thursday 1/5

establish a 2RM push press in 12 minutes, then


for time:
2k run
22 wall-balls, 20/14#
22 bar muscle-ups
22 wall-balls, 20/14#
22 power cleans, 61/43kg
22 wall-balls, 20/14#
2k run

30 minute time limit. Post time to whiteboard.

HellaFit WOD


30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 50 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 50 push-ups
– pullups/ring or hinge row/bent over row