WORKOUT for Friday 4/8/2022

10 rounds for time:
7 dumbbell thrusters, 2×10/20/35lbs
7 pogo burpees
30 double unders

Post time to whiteboard!


Want to develop better pulling strength for hanging skills like pullups and toes-to-bar? What about the muscle-up?

You can try some lat pullovers to get your body stronger: Lay arched on a bench (like you would a bench press) and with an inverted kettlebell held by the horns. Slowly lower the bell above your head towards the ground before reversing the motion. Arms should remain bent with elbows held at the same angle throughout. Focus on keeping the elbows in tight, as if between two walls on the sides of you for proper lat engagement.

SKILLS for Tuesday 1/4/2022 is the DEADLIFT

CONDITIONING for Tuesday 1/4/2022

In the new year would you like to do any one-off skills classes for higher-level movement elements?

We’ve done it in the past (Foundation Institute of Training and Technique) and are curious if there’s a want for more. Subjects include high bar skills, still ring skills, kipping pullups, kipping muscle-ups, barbell high-cycling, parkour basics, flexibility basics, handbalancing 101, handbalancing 201, tumbling 101, tumbling 201 (including standing back tucks), and more.

WORKOUT for Wednesday 12/22/2021


AMRAP in 20 minutes:
10 push press, 52kg
10 perfectly-vertical kettlebell swings, 16/24kg
10 box jumps, 20/24

Immediately followed by a surprise!

Post results to whiteboard!

READ: Doughnuts: The Fried Treat That Conquered the Modern World – BBC

Jump higher and spin as soon as you leave the ground if you have trouble linking double unders.

WORKOUT for Friday 7/9/2021


Coaches’ choice then our handstand pushup strength ladder: 6 rounds of 1-2-1 reps


Each round for time:
Calories, Double unders, and overhead squats
a. 20-60-20 at 35/60kg
b. 30-90-30 at 25/40kg
c. 40-120-40 at 15/20kg

2:00 rests between each round. Post overall time to whiteboard.

READ: Stay Cool When You Don’t Have A/C – Vice News

Although the video demonstrates a CLUSTER with a pair of kettlebells, you’ll be using a barbell (or dumbbells if you need to modify) for today’s workout.

a CLUSTER = a SQUAT CLEAN + a THRUSTER. Appa likes them.

WORKOUT for Monday 6/21/2021


AMRAP in 12:00
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT, building in weight (12 deadlifts, 9 hang power cleans, 6 push jerks)

then the handstand pushup ladder: 4 rounds of 1-2-1 reps


3 rounds for time:
35 calorie row
25 clusters, 30/40kg
15 bar muscle-ups

Post time to whiteboard!

READ: No Gym, No Problem – CrossFit Games

The kettlebell Figure 8 + Uppercut is a great coordination, midline stability, and strength skill if heavy enough. It’s the next step after getting reps in with the Around the World + Uppercut exercise.

Start by feeding the bell through the legs (inside to outside) and when the legs come together violently pop the hip open to get the bell to change directions then lead into an uppercut, where the bicep engages while keeping the shoulders down. Catch the bell with the free hand and pause. Initiate the next rep by pushing the bell away to cycle down through the other leg opening.

CONDITIONING for Thursday 6/3/2021

4 rounds of
:20 Right side bends
:20 Left side bends
:20 Low woodchops


:30 of kettlebell swings, :30 rest/stretching for 7:00 then

As many reps as possible in 10:00
6 goblet squats
6 high pulls
6 goblet lunges
6 crush-grip bent over rows

Post results to whiteboard!

READ: Stop Being So Hard On Yourself – Harvard Business Review

For those with weaker (or injury-prone) ankles TOE WALKING may be an accessory you add to your personal practice. Great for warmups before a jog or exercise this can be done anywhere.

Start with your knees completely locked, your butt tucked under your body, and your abs engaged. Start with a single calf raise to your absolute end-range then take very small steps forward, sideways, and backwards, moving from the hips.

Generally we would do this in lengths of 30 to 60 feet once or twice to build the strength and stamina of the muscles and joints of the lower leg, ankle, and feet.

IN-GYM WORKOUT for Wednesday 5/11/2021


Row until coach says otherwise, then 2:00 max hang, then movement patterns in your own lane!


every minute on the minute for 6 sets: DEADLIFT + CLEAN + JERK. Double up on one of the lifts! Suggested percentage loading: 60-65-70-75-75-75+


AMRAP in 20:00
100 double unders
60 lunges
20 pushups

Post results to whiteboard!

LISTEN: Goodwill Doesn’t Want Your Broken Toaster – NPR

I’ll be doing the Support Your Local Box Fundraiser – Event 3 later today live on both Instagram and YouTube at 4:30pm!

WORKOUT for Champagne Friday 4/17/2020


As many reps as possible in 3:00
– 6 burpees
– 8 alternating single arm squat cleans, 50/35/20lbs
– 10 DB pogo hops

Repeat for 5 total rounds, resting 1 minute between each round. Use this timer if on your own.

No Equipment Variation
– 6 burpees
– 8 heavy backpack thrusters
– 10 backpack pogo hops

Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises

Add up the total reps from all 5 AMRAPs and post your score!

2nd Serving – Need More Work? (Endurance-Bias)

5 rounds of a 12:00 effort for max distance, resting as needed between efforts.

Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!

HSPU Strength Ladder: EMOM x 5 of 1-2-1 reps

READ: Do You Binge Eat at Night? Here’s Why Your Hormones Are to Blame – Cleveland Clinic

On Wednesdays…

CrossFit WOD for Wednesday, September 18th

10:00 handstand

AMRAP in 20:00
5 (strict) handstand pushup
10 (strict) pullups
20 dumbbell step-ups, 50/35/20lbs to 24/20″

Post score to whiteboard.

READ: Chemists Discover How Blue Light Speeds Blindness –
WATCH: Ab-Mat Situps – Foundation CrossFit YouTube

Ready to catch one of these last weekends of sun?!

CrossFit WOD for Friday, September 6th

for time:
30 hang power cleans, 70/48kg
50 wall ball, 20/14lbs
800m run
50 wall ball, 20/14lbs
30 hang power cleans, 70/48kg

Post time to whiteboard!

+ CPR/AED Training at FCF 9/28
+ Wednesday Run Club Ends in September. Should we bring back Kettlebell class, Gymnastics class, or both?

READ: 7 Undeniable Benefits of the Overhead Press – BarBend
WATCH: Tricep “Smash”/Self-Myofascial Release – FCF YouTube