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In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.

These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!

IN-GYM WORKOUT for Tuesday 2/23/2021

a. Warmup

Complete 2-3 times

20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU

then BURGENER WARMUP. 3-5 trainer-led reps

b. Strength

EMOM x 10 do snatch + OHS twice, then

EMOM x 5 do 2 snatches

c. Conditioning

AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)

READ: Why Our Food Needs to Use Less Water – BBC
WATCH:

FCF doing “CINDY” at Greenlake Park, April 2009

WORKOUT for Wednesday 3/25/2020

LIMITED EQUIPMENT
3 rounds for max total reps:
 1:00 thruster
 1:00 burpee
 1:00 push press
 1:00 box jumps
 1:00 SDHP
 1:00 rest

FULLY EQUIPPED (Find me in that video!)
3 rounds for max total reps:
 1:00 wall ball, 20/14/8lbs to 10/9/9′
 1:00 SDHP, 35/25/15kg
 1:00 box jumps, 20/16/12″
 1:00 push press, 35/25/15kg
 1:00 calorie row
 1:00 rest

NO EQUIPMENT
3 rounds for max total reps:
 1:00 jumping squat
 1:00 burpee
 1:00 hand-release pushups 
 1:00 tuck jumps
 1:00 prone snow angels
 1:00 rest

Join us at 7am on Zoom, 12pm on Zoom and Instagram Live, and on YouTube at 6pm we’ll premiere yet another Follow Along Workout video:

Share total reps completed to comments!

2nd Serving: Need More Work?

400m walking lunge. Give yourself a 15:00 time limit. Scale to 300m or 200m if needed.

READ: Fitness Industry Fights for Inclusion in Third Stimulus Package – Club Industry
WATCH: Did you purchase THE FITTEST like I did? Shall we watch party?

photo by Pao Sanchez

CrossFit WOD for September 26th

(push) press
bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+

5 rounds, each for time:
10 bar-facing burpees
20 alternating front lunges, 44/30kg
10 bar-facing burpees

Rest as needed between rounds. 2-3:00 is ideal. Post press weight and fastest round to whiteboard!

READ: October is Filipino American History Month – Hood Famous Bakeshop
WATCH: Run Through Kauai – The Buttery Bros

The squad at the 2019 Seattle Pride Parade. See the entire album on our facebook page!

CrossFit WOD for Friday 7/12

5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest

Post score to whiteboard!

ARTICLES

+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal