Bobby B

Violent leg and hip extension should be the focus within push pressing. The arms simply continue the speed developed by hitting the ‘finish’ position.

CGO2017 Team Foundation CrossFit watch:


+ Why I Did It – Natalie Newhart

CrossFit WOD for Wednesday 2/1

2 rounds for time:
30 wall balls
20 push press, 44/30kg
10 muscle-ups

Start and end with 200 double unders. Post time to whiteboard!

Olympic Weightlifting WOD

front squat, clean & jerk, clean high pull

Kettlebell WOD

– Ground force
– Planks and windmills
– Skill work: Snatches
– 10 minute TGU to arm with 10 sec pauses

Lyndsay F

The handstand pushup is one of those high-level movements that we will generally see during the CrossFit Games Open, so we’re going to put an emphasis on improving this skill.


+ Alternatives to the Foam Roller for Improving Thoracic Mobility – Prime-Physio Fitness

CrossFit WOD for Tuesday 1/31

establish a 1RM press then press 3x8x60 (1:30 rests b/t sets), then

3 rounds for time:
30 calorie row
20 power snatches, 52/38kg
10 hspu

Post 1RM and time to whiteboard!

HellaFit WOD

30 minutes of skills, 30 minutes of sweat!

CGO2017 – Team Foundation CrossFit so far:


+ What Does 30xO Mean? Why I Like Tempo Training – CrossFit Invictus

CrossFit WOD for Monday 1/30

bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest


21-15-9 reps for time:
thruster, 43/29kg

Olympic Weightlifting WOD – Deload Week w6d1

back squat, snatch + push press + drop snatch

Kettlebell WOD

Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes

Gus (via Tom Boy X)

Today we retest one of the first-ever CGO events.


+ New Spacesuit  Unveiled for Starliner Astronauts – NASA
+ CGO 2017 Registration – CrossFit Games


CrossFit WOD for Test Friday 1/27

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20″

Olympic Weightlifting WOD

overhead squat, snatch, clean & jerk

Remember that if you miss a rep in either the snatch or clean & jerk you must drop down by 10% and do 3×2 with a focus on what caused the failure.

Cheryl C

Cycling movements in manageable sets will be important in maximizing today’s score.


+ What Happened When We Used CrossFit For Marathon Training – Runner’s World

CrossFit WOD for Max Thursday 1/26

CGO 14.4

AMRAP 14 mins
60 calorie row
50 toes-to-bar
40 wall balls, 20/14#
30 cleans, 61/43kg
20 muscle-ups

HellaFit WOD


5 rounds, 1 min each:

1. split squat
2. Cossack squat
3. bent over row
4. KBS
5. burpee
6. rest

Mark-Anthony B

For those who did this last time: do you have a pace to hold so you could possibly go heavier? Is there a cycling technique you’ve figured out?

CrossFit WOD for Volume Sunday 1/15

7 sets of the following complex:
high hang clean + hang clean + touch-and-go clean + push press
high hang clean + hang clean + touch-and-go clean + push jerk
high hang clean + hang clean + touch-and-go clean + split jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.

Rest as needed between sets and try to increase weight after each set. Compare to 15JAN2016

Post highest successful load to whiteboard!

Olympic Weightlifting WOD

front squat, clean & jerk, clean high pull

Kettlebell WOD

Ground Force
Planks and Armbars
Skills: Snatches
Press work
Armour Building

Bobby B and Dave H


+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times

CrossFit WOD for Test Tuesday 1/24

50-40-30-20-10 reps for time:
wall ball
double unders

OR if you’ve never done the benchmarks separately before


50-40-30-20-10 reps for time:
double unders

rest 1 minute, then


150 wall ball for time

Post times to whiteboard!

HellaFit WOD


30 min AMRAP:

100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS

photo by Ann-Marie D

Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!

It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!


+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend

CrossFit WOD for Max Monday 1/23

bench press 5 sets to establish a 10-rep max


for time: 100 pullups


for time: 30 muscle-ups

Olympic Weightlifting WOD – w5d1

back squat, snatch, snatch pull

Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.

Kettlebell WOD

Ground force


Turkish Get Up skill work

Strength Day #5
9 reps per arm per minute for 10 minutes.

Victor M

Not all jump ropes are created equal: some range from coated-cable speed ropes with cheap handles for a couple of bucks, cheap heavier “licorice”-style ropes with simple plastic handles, fancy aluminum ball-bearing handles with cable ropes for maximum spin, adjustable weight ropes with thicker handles, to the top of the line ropes costing $50+ dollars.

“It’s not about the tools,”- it’s how you use them. Or specifically with movements like the double under, it’s where your skills are at. How’s your coordination? It’s one of the ten general physical skills we are always in pursuit of.

More novice/intermediate athletes actually like the feedback of the heavier ropes, while those with very good coordination can go with the lighter more expensive ropes to be faster and more efficient with their jump rope skills.


+ Iceland Knows How to Stop Teen Substance Abuse But the Rest of the World Isn’t Listening – Mosaic Science

CrossFit WOD for Deload Friday 1/20


AMRAP in 20 min:
5 pullups
10 pushups
15 squats
25 double unders

Post results to comments!

Olympic Weightlifting WOD

overhead squat, snatch, clean + 2 jerks


Now that the holidays are over, let’s celebrate again! Join us at Optimism Brewery this Saturday, January 21st. We have an area reserved for us beginning at 6pm. We know that’s a bit early but our presence in the space claims the area for additional hours PLUS those of you with kiddos can stop by before bedtime. Dog-kiddos are also welcome, the more the merrier!

So come by before your weekend festivities!

Other details:

  • Outside food and non-alcoholic drinks are allowed in.
  • Charlie’s Buns & Stuff will be available for food purchases.
  • When purchasing a beverage, please let them know you are with our group as it counts against our reservation deposit.
  • Declan will be making an appearance!
  • Lily will be making an appearance!
  • Games!

See you there!