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Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!

ARTICLES

+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin

Here’s the start list for tomorrow if anyone’s down in Olympia and wants to support TL, AMD, and SH! #foundationbarbell

A post shared by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Saturday 3/18

2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′

1:00 rest between all intervals

Post total reps to whiteboard!


Tony L finishing a set of toes-to-bar

CrossFit WOD for Saturday 11/11

CGO 14.4

AMRAP in 14 minutes:
60 calorie row
50 toes-to-bar
40 wall ball, 20/14# to 10/9′
30 power cleans, 61/43kg
20 muscle-ups

Compare to 26JAN2016. Post time to whiteboard!

Mark G, Jeff P, Tony L, Cheryl C

How many people will skip CrossFit class today because they’re scared of rowing? Believe me, you don’t hate it, you don’t suck at it, you’re just scared.

If you were thinking about not coming, I double dog dare you to show up and kick a C2’s ass.

ARTICLES

+ 4 Tips to Improve Your Rowing Technique – Box Life Magazine

CrossFit WOD for Deload Wednesday 1/18

NOT Double Pyramid HELEN

for time*:
1500m row
63 wall ball, 20/14#
36 pullups
1000m row
42 wall ball, 20/14#
24 c2b pullups
500m row
21 wall ball, 20/14#
12 strict pullups

If you feel pretty damn good today, feel free to go for it. If your body needs some recovery just go through this list bit by bit with plenty of rest in between. Short sets. There is no time limit so you can mosey on through as you’d like.

Post time (or just attendance) to whiteboard.

Olympic Weightlifting WOD – w4d2

front squat, clean + front squat + jerk complex, behind-the-neck push press

Kettlebell WOD

GFE
Planks/Armbars
Skills: Snatch
Strength Day #5: 8 swings per arm every minute for 10 minutes