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WOD Club

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!

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January 2017 Foundations Graduates

Give these ladies and gents a hand! They all completed the 12-class January Foundations Program.

In no order: Fab, Phil, Bernice, Tobias, Kai, Chris, Ryan, Jeny, Lindsay, Chong, Chen, Colin, Justin, Mike, Jeff, Alexis, Debby, Luke, Alex, Ted, Ali, Kelsi, Tony

Welcome these new strong, strong friends into the FCF fam!

Our next Foundations On-Ramp begins in April: reserve your spot now! Personal training options available for those who want to come in sooner.

ARTICLES

+ Runner’s Guide to the Psoas – Runner’s World

CrossFit WOD for Thursday 2/16

3 round superset:
12 dumbbell/kettlebell press
12 dumbbell/kettlebell row
(1:30 rest)

6 rounds for time:
10 overhead lunge, 52/34kg
10 deadlift, 52/34kg

Post time to whiteboard!

HellaFit WOD

 

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FCF Intramural Open 2017

That’s right, we’re doing it again!

Last year Andrew found a great idea from Catalyst Fitness which brought forth FCF Intramural Open 2016. Our goal is essentially the same: to educate and inspire you. The participation in the Open (competition) naturally helps with the inspire aspect.

The pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane.

One of my favorite things about the Open is that last part: cheering each other on. The majority of our gym don’t have goals to make it to Regionals but we sure put our all into those workouts like we’re gunnin’ for it. We enjoy and we suffer together. The camaraderie that comes out of that mutual suffering is so rare and unique!

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

Like last year, Andrew has chosen four people to be Team Captains and will be meeting this week to go through the private draft where you will be put onto a team. These teams will go through the Open and we’ll finish off the season with our intergym throwdown VERSUS 10!

The finer details to come by the end of the week. Get excited and be prepared to be courted by the team captains to join their team!

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TAKE IT HOME!

Spring cleaning is coming early!

I would like everyone to take their gear home for the rest of the weekend. Anything left there by Saturday will be boxed and donated.

Having the room cleared will allow us to do some cubby upgrades. Just asking that you all carry your own gear around for the next week.

Thanks!

CrossFit WOD for Wednesday 2/15

AMRAP in 20 minutes:
1 muscle-up (+1 every round)
10 kettlebell swings (+5 every round), 24/16kg
20 double unders (+10 every round)

Post score to whiteboard!

Olympic Weightlifting WOD

front squat max, clean takeoff + slow pull + clean, BtN jerk. frog po

Kettlebell WOD

Ground Force

Warmup: Planks/ Halos

Skills: Cleans and Presses

Workout
For 3 rounds,
2 min on, 15 sec off, double kb cleans
2 min on, 15 sec off, double kb front squat
2 min on, 15 sec off, push jerk

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Welcome to our newest Foundations On-Ramp Grads!

We would like to welcome our most recent Foundations On-Ramp Graduates! These new faces will be joining us in classes beginning this week. If you see a new face in class, introduce yourself and help us welcome them to our community and through their journey of CrossFit!

We have a busy month ahead with CGO 2017 beginning at the end of this month and going through March, (new Foundations grads encouraged to register!) therefore our next Foundations On-Ramp Course will begin April 4th. The details and registration for that course can be found here.

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That Damn Standard

We’ll be using the HSPU standard from 15.4 today:

ARTICLES

+ Pressure Cooker Braised Kale and Carrots – Nom Nom Paleo

CrossFit WOD for Tuesday 2/15

press 3x8x60% (1:00 rest), then

Fitness

3 rounds for time:
10 push jerk, 43/29kg
20 thrusters, 43/29kg
30 wall ball, 20/14#
1:00 rest

Performance

3 rounds for time:
10 HSPU
20 double kettlebell thrusters, 20/12kg
30 wall ball, 20/14#
1:00 rest

Post time to whiteboard!

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 40 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 40 push-ups
– pullups/ring or hinge row/bent over row

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GF & VB

This past weekend Gabrielle and Vicky both competed at the Trident Classic 2017 Weightlifting Meet at Trident Athletics down in Tacoma. It was their first competition, in the Open and Novice division respectively.

Gabrielle qualified for the American Open Series 2017 with her performance. Vicky took a podium spot in the Novice Divison. Wish them a congrats next time you see them!

ARTICLES

+ Cherry-picking and Birthday WODs: How to Stop the Madness – Breaking Muscle
+ Cherrypicking, Ducking, and Avoiding WODs – CPMFITness

CrossFit WOD for Monday 2/13

5 round superset:
bench press 3×80%
tempo pullups 5×6
(2:00 rest)

tag teams 5k row for time. Switch every 250m.

Post 5k time to whiteboard.

Olympic Weightlifting WOD

Welcome to the 2nd cycle of the year!

lifts: back squats, snatch takeoff + slow pull + snatch, snatch push press
accessories: legs, hips, back

Kettlebell WOD

 

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Push Up


Going overhead

It’s important to focus on a continual effort to push up on the bar once you commit it overhead so that the elbow and shoulder complex don’t give, allowing the bar to fall out of place.

CrossFit WOD for Sunday 11/12

TAG TEAMS

3:00 on / 1:00 off
overhead squats, 43/29kg + overhead hold
front squat + bottom-of-squat hold
hang power clean + handstand
burpee-over-partner + gymnastics plank

One athlete can work only when the other athletes is in position.

Score is max total reps. Post scores to whiteboard!

HellaFit WOD

PRIMAL POSTS

:45/:15 work/rest,
5 rounds

– KBS
– pushup + scap ‘shup
– YTW
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up

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Tony To Bar


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!

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Jumpy Friday

With all of the jumping volume we’ve done recently, it’s important to recovery, stretch, and rollout tight tissues from the arch of the foot to the achilles to the calf!

ARTICLES

+ Did We Used to Have Two Sleeps Rather Than One? – IFL Science

CrossFit WOD for Friday 2/10

tempo chin-ups 2121 3×8 (2:00 rest)

tabata double unders
tabata burpees
tabata goblet squats, 24/16kg
tabata situps
tabata double unders

Post all 5 scores to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch max, power clean & jerk max

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