Posts

Andrea V and Victor M

Props to all those who showed up for yesterday’s NANCY and didn’t allow the cherry-picking side of yourself to take over! The grit in choosing to show up for training, whether you’re great at it or it’s THE limit to your capacity, makes the biggest difference in your fitness.

Nice work- really proud of y’all. Now let’s see if the legs hold up for today.

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+ Rainier Beach Businesses Attempt to Thwart Crime With Beautified Storefronts – South Seattle Emerald

CrossFit WOD for Tuesday 4/11

“RANDI”

27-21-15-9 reps for time:
hang squat snatch, 43/29kg
toes-to-bar

Rx = 43/29kg, Fitness/Health = 25/15kg, Performance = 52/38kg

Compare to Monday 27FEB2017. Post results to whiteboard!

HellaFit WOD

GUESS!

Also: Mark your calendars. Our GYMNASTIC STRENGTH class will be tested next Tuesday at 7am, then added to the calendar in May.

Deadline to enter your scores to games.crossfit.com is tonight at 5pm! Do it now if you haven’t. Check again to make sure your score has been validated!


17.1 squad says ENTER YOUR SCORE!

11:59pm is the deadline to send in your Judges Course certificate PDF to info@ to earn your JUDGEMENT points for your FCF Intramural Team!

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+ Macro-Friendly Shopping at Trader Joe’s – Working Against Gravity

CrossFit WOD for Monday 2/27

bench press 4x8x75%, then

“RANDI”

27-21-15-9 reps for time:
hang squat snatch
toes-to-bar

Olympic Weightlifting WOD

lifts: back squats, snatch + overhead squats, snatch push presses

accessories: kettlebell split squat, kettlebell power swing, kettlebell Chinese row

Kettlebell WOD

Goal: work on swing mechanics

Ground force

Swing drills

Swing/Press ladder