Yoga at 10am on Zoom! RSVP via PushPress for meeting room info!

CONDITIONING for Sunday 3/7/2021

READ: Salt & Vinegar Cucumbers – The Kitchn

CrossFit WOD for Tuesday 1/21/2020

bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+

5 rounds, each for time:
500m row
24 toes-to-bar
12 (6/6) dumbbell hang clean & jerk, 50/35lbs

Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on the back so that we can wring out that spine.

READ: Top Paleo Instant Pot Recipes – Nom Nom Paleo

In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed.


One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating.

We’d prefer a cue like “push back” if lacking upper back activation, “head through” if missing alignment, or “keep pushing” if arms or shoulders looked weak.

What do you think of when locking out overhead?

CrossFit WOD for Thursday 1/9/2020

EMOM power snatch + OHS/snatch balance
0:00-3:00 use 70% of max power snatch
4:00-7:00 use 75% of max power snatch
8:00-12:00 use 80% of max power snatch

the 10:00 to establish a heavy back/front/overhead squat.

Share loading to whiteboard. Post-workout should be banded back extensions and Pigeon supersets.

READ: Korean Beef Bowl by Feeding the Frasers on instagram

Ready to hit the ground running in 2020?

The start of every year we have most people going in with a ton of resolutions that never get actually addressed.

Here are some random notes we have for 2020:
– Continue looking at the blog for relevant gym content. We will have a post every day: find the workout of the day, the ideal post-workout plan, informational and educational posts that may or may not contain hints of what the future holds in the gym, and more, featuring you, our incredible community.
– Our next FOUNDATIONS On-Ramp begins this Tuesday 1/14 and ends on 2/8. The next program after won’t be until March (3/3 to 3/28). Tell your friends or send them here.
– We’re beginning Week 7 of 8 with our Strict Pullup Ladder. We plan to continue this with just raw numbers, applied to any “high skill” you want to work on: more pullups, muscle-ups, handstand pushups, handstand walking, single leg squats, toes-to-bars, double unders, etc. We will share the numbers on the blog so that you can continue your practice at home/elsewhere. Rather than a static MWF split, we’ll just go every other day so that you can experience a more dense volume of practice more often.
– When you see a prescription (ex: 61/43/29kg, 20/14/10lbs to 10/9/9′, 2×50/35/20lbs) see it as Advanced/Intermediate/Novice as far as “CrossFit” standards are concerned. As CrossFit HQ had way back in the day there was no scaling for any gender- you just loaded appropriately to your skill level. Competitive CrossFit standards kind of changed that. If you’re not competitive there numbers are mere suggestions.
– We have plans for a Nutrition Challenge coming up by February.
– Current programming should be reflecting what a lot of people are getting into outside of the gym: SNOW SPORTS! We’ll be focusing on leg and hip stamina for all the skiiers, snowboarders, and hikers! Not to mention tons of midline and rotational work in the warm up phases of classes.
– Team Workouts have been eliminated from Saturdays for the time being. They’ll be back in a different capacity (and day!) in February. As always, at any time, you can turn any workout into a team workout.
– Foundation Barbell classes are back with our two tracks of development: Powerlifting (the slow lifts of squats, presses, and deadlifts) and Olympic Weightlifting (the fast lifts of the snatch, clean, and jerk). We will program towards peaking for local competition. Any member with a CrossFit has access to these classes and can take them for skill development. If the competitions interest you then you can stick primarily with these classes for better specificity.

CrossFit WOD for Sunday 1/4/2020

5 rounds for time:
200m run
12 push/press, 52/38/25kg

Rest exactly 4:00 then

30 db ground-to-overhead, 2×50/35/20lbs

Share overall time to whiteboard.

READ: The Egg by Andy Weir

SLIPS clinic tomorrow at 10am!

Community Class at 12pm!

CrossFit WOD for Friday 7/19

every minute on the minute for 10:00
3 snatches -OR- clean & jerks, 61/43kg or 70% of 1RM


every minute on the minute for 15:00
2 snatches -OR- clean & jerks, 70/50kg or 80% of 1RM

Post attendance to whiteboard!


+ Zucchini Lasagna Recipe – Ambitious Kitchen
+ 5 Emergencies: Do You Know What To Do? – WebMD

RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.


Monday 6/10

6×10 push press, then

AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″

AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″

Tuesday 6/11

5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings

Wednesday 6/12 – Run Club is back at 6:30pm!

  • pause back squat 5×5 at 70-75% of 1RM
  • tabata front squat, 52/38kg
  • 30 muscle-ups for time

Thursday 6/13

100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg

Friday 6/14

AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

Saturday 6/15

YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg

Sunday 6/16

Fight Gone Bad protocol

3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.


We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.


+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks

In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.

In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.

In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.

Try it out!


+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded

CrossFit WOD for Friday 8/24

CGO 17.1

for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″

Compare to. Post time to whiteboard!

Olympic Weightlifting WOD

1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3

Powerlifting WOD

strict press max
deadlift max

Michael, Ryan, and Owen during CGO 18.4

Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.


+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)

CrossFit WOD for Wednesday 6/20

establish a deadlift max in 20 minutes, then

15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)

Post time to whiteboard!

Kettlebell WOD

Joint prep, Sandbag drags

– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds

**ME Trusters test**

5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters

**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps

Odd object TGU!

Is Colin receiving a power clean or dipping for a push press?


+ The Marshmallow Test: What Does It Really Measure? – The Atlantic


CrossFit WOD for Wednesday 6/13

tabata assault bike/rower/ski erg/etc

21-15-9 rounds for time:
push press
power clean

Rx 61/43kg, Performance 70/50kg, Fitness 43/29kg.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/3, Day 2/3


establish a heavy SNATCH
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 85 / 5 (3)

– senders 2×10
– tempo single leg hip ext 2×10/side
– kettlebell z-press 2×10

Powerlifting WOD – Week 3/3, Day 2/3

4×6 mb throws
BENCH 50/5, 60/3, 70/1, 75/AMRAP

back ext 3×8
front raise 3×8
bent-over row 5×8
dips 5×10+

Kettlebell WOD

Arm Bars, TGU

**Swat Gear Shuttle**
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard OverHead carry
– 10 Burpees
– 50 Yard OverHead carry

Simple and Sinister

Working on neutral spines!


+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!


Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam


Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge