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I know that you’re thinking ahead like us, so just to let you know what’s happening Thanksgiving weekend, we’re running Holiday Hours: 9am, 10am, and 11am CrossFit classes only. No specialty classes and no Guided Training due to staff availability.

CrossFit WOD for Thursday 11/21

FIGHT GONE BAD
3 rounds for max total reps:
 1:00 wall ball, 20lbs to 10’/14lbs to 9′
 1:00 kettlebell sumo deadlift high pull, 32/24kg
 1:00 box jump, 24/20″
 1:00 push press, 35/25kg
 1:00 calorie row
1:00 rest

Post score to whiteboard!

READ: Mat Fraser Gets New Chest Piece! – Macko Tattoo
WATCH: Good Sleep Starts During the Day

Coach Sarah and Colin finally welcomed their baby into the world on Monday, sharing a birthday with Coach Andrew! From the new mama bear:

Colin and I welcomed our baby girl into the world last night!

Leta (pronounced lee-tah) Dean Bleckner was born at 9:34pm, 6 lbs 10.8oz and 19.25 inches long. She came out with her eyes open and pooping!

Labor was long and the hardest thing I’ve ever done, but pushing was a breeze 😉

Thank you all for your love and support 💕

We wish them much happiness with the growth of the family and hope to see them back in FCF soon!

Coach Sarah carefully watching an early class last week

Today is Sarah’s birthday so she wanted the workout you guys are doing today! Move fast, keep up the intensity, and you too can become a MUSCLE-CAR!

ARTICLES

+ Foundation Barbell – Powerlifting Cycle #2 – FCF
+ CrossFit Games Athletes React to Ricky Garard Taking PEDs – Morning Chalk Up

CrossFit WOD for Thursday 10/5

HBD MUSCLE-CAR

31 rounds for time:
2 (strict) pullups
4 burpees
6 alternating reverse lunges

Once the 31 round are completed do max effort air squats until the last person finishes or time cap. Time cap is 31 minutes.

Post time and air squat score to whiteboard

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Why do I celebrate PRIDE?

I am passionate about our incredible gym family and I want to nurture the diversity, inclusion and equality that makes us our community so special. It’s important to me that our gym is safe, welcoming and respectful to all who come in. Pride Month is an opportunity to show my support for the LGBTQ community and explore new ways in which I can advocate for LGBTQ rights. As one of your coaches, I try my best to show my advocacy of LGBTQ issues through participation in events and through my words and actions. For me, it’s not enough to say that I believe in equality for all. I’ve made changes in my everyday life, like using language that promotes inclusivity (15kg bar vs. “women’s bar”) and taking a stand (and engaging in discussion) when I hear anti-LGBTQ slurs and remarks made.


Pick up a #LiftHeavyLoveStrong rubber wristband at the gym- we’ll be handing these out at the parade

If you identify as a straight ally for equality, I encourage you to check out some ways you can become active in creating a community (and world!) where diversity is the norm and all people have access to equal rights. It’s important to voice our advocacy for our fellow gym-mates, friends, family, coworkers and even those whom we aren’t close with. Don’t be afraid to speak up and come out!

Pride Parade is a great way to show your support, I’ll see you there!

Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.

CrossFit WOD for Tuesday 6/6

EMOM for 8 minutes: 3 touch & go power snatches, ascending weight

2 rounds for time:
50 wall balls
50 toes-to-bar

Post time to whiteboard!

Gymnastics Strength WOD

ankle prep and pistols, muscle-up positional strength development

Endurance WOD

Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts

CompEx WOD (6am)

tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes

“ELIZABETH”

21-15-9 reps for time:
power clean, 61/43kg
ring dips

3-5 rounds:
30 UB double unders
30 UB situps

3 pausing TGU/side

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!

ARTICLES

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

CrossFit WOD for Friday 6/2

“HORTON”

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