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Pink hair, don’t care

A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years!

PROGRAMMING

Mobility Monday 12/17

back squat 5×5, then

AMRAP in 15 minutes:
15 wall ball, 20/14# to 10/9′
9 double unders
3 muscle-ups

Go unbroken for each exercise set. Muscle-ups ideally on rings, but bar is okay. Do 3 pullups + 3 dips if modifying muscle-ups. Post time to whiteboard.

Taco Tuesday 12/18

50-40-30-20-10 reps for time:
calorie row
pushups

Performance does rower and hand-release pushups. Post time to whiteboard.

Working Womxn’s Wednesday 12/19

TEAM MACHO MAN

3 power cleans
3 front squats
3 shoulder-to-overhead
EMOM for as long as possible

Use 60% of 1RM CJ if possible. You will be partnered up. Try to be the last team standing! Post score to whiteboard.

Tasty Thursday 12/20

work up to a heavy set of 5 deadlifts, then

10-8-6-4-2 squat cleans for time. Run 200m at the start of each round. Scale weight as needed. It should be heavy enough so that the first set cannot be done unbroken.

Champagne Friday 12/21

CGO 13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Monday’s workout was the preview for today. Work hard to set a KAREN record then continue working through the higher skills. Post time to whiteboard.

Teamwork Saturday 12/22

The 12 Days of CrossFit

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Compare to 12/7/18, 12/22/17. Time cap is 44 minutes. Post time to whiteboard.

Strength Sunday 12/23

4×8 deadlift

CINDY

AMRAP in 20 minutes:

5 pull-ups

10 pushups

15 squats

Finisher
20 Turkish get-ups. Post numbers to whiteboard!

ARTICLES

+ CrossFit is Amassing an Army of Doctors Trying to Disrupt Health Care – Vox
+ Rally Cycling Adds Olympian to Women’s Performance Staff – Rally Cycling
+ Sleepless No More in Seattle- Later School Start Times Pays Off For Teens – NPR

Big congrats to Sean K for reaching the 750 level of the FCFwodclub!

ARTICLES

+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/20

4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups

*4-minute bonus for every 3 rounds completed.
– If you complete 1-3 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches + 30 burpees
– If you complete 4-6 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches
– If you complete 7+ rounds also do a 400m farmer’s walk and you should’ve had a great workout!
Scaled = 35/20lbs single dumbbell
Rx = 50/35lbs single dumbbell
Performance = 45/25lbs pair of dumbbells or 20/12kg kettlebells

Post total reps completed to whiteboard!

CompEx WOD

MFT #1414

Gymnastics Strength WOD

Kipping pullup, dip practice

HIIT WOD

SET 1

E(2M)OM for 8 rounds/16:00

  • 2 shuttle run
  • 4 bicycle crunches (per side)
  • 6 pushups
  • 8 burpees
  • 10 air squats

SET 2

5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)

SET 3

4 rounds,1:00 per station

  • row
  • single/double under
  • burpees
  • rest

Whether you’ve been with us for 5+ years, a year, or a couple months or weeks you should know that we love to celebrate everything you accomplish within the gym. There’s a reason why we assign you journals to keep track of your workouts, progress, goals, and even the not-so-great performances. It’s so that you can always have a goal in mind when approaching a new or old workout. As your coaches we love to hear how you shaved a minute off of your previous “HELEN” or how you got that 1kg PR on a lift you’ve been working on for so long. Maybe you hate burpees less! Maybe you got ONE double under. Oh snap! You got one strict pull up!

That hard work doesn’t go unnoticed. So the next time you accomplish a goal, share it with us!

Ring the PR bell – LOUD and PROUD!

High-five every one in your class!

And write them in your journal.

We celebrate your accomplishments year round. Your hard work and results are a reward in itself but a prize wouldn’t hurt either don’t you think? Join the WOD Club!

Participation is optional and super easy. Count up all of your classes from your very first day at FCF (how convenient if you just completed our Foundations Program!) and show us your journals when you reach the next milestone: 50, 150, 300, 500, 750, or 1,000 workouts! The prizes are pretty sweet. PLUS you get to take an awesome sweaty photo after your workout. 🙂

If you haven’t already, check out our WODClub page for more info!