What a Weekend!

First off, we have so much more in store for you all now that spring is here (which means summer is not too far behind!). Competitive CrossFit is back on the schedule every Saturday at 8am with me for two hours. Endurance Club is nearing its return as well. More class types may be added in the future. Did someone say something about Gymnastics Strength and Yoga?!

Second, we have a new cycle beginning in the Olympic Weightlifting classes. Any member who’s been here a minimum of 3 months can come in at either 1x/2x/or 3x a week.

Last but definitely not least, I would like to thank you all for participating in the FCF Intramural Open 2017. These past five weeks was a great challenge to many, and I’m proud of those who allowed themselves to be vulnerable. So many personal records broken, so many new goals set up for the remainder of the year, and for 2018.

We had a pretty busy weekend: Friday night we screened the newest from CrossFit Films at the gym. On Saturday at we had our intergym throwdown VERSUS X, which started with CGO 17.5:

It also featured a sit & reach test, a barbell ground-to-overhead ladder, and an obstacle course!

On Sunday, our Foundation Climbers group, led by Patrick ran all the way Columbia Center downtown. The tower is 788 feet of vertical elevation, and is the second tallest building west of the Mississippi.

All of the athletes above ran up 69 floors, or 1,311 steps, for time. Some of them after doing all events at VERSUS the day before (10 rounds of 9 thrusters and 35 double unders, a ground-to-overhead ladder, and an obstacle course) so give them props next time you see them!

CrossFit WOD for Monday 3/27

bench press 3x8x80%

(Fitness, Health)

4 rounds for max total reps. 1:00 work, :20 rest of:
– push press wall ball, 20/14#
– burpee
– perfectly vertical kettlebell swing, 24/16kg
– row (calories)


4 rounds for max total reps. 1:00 work, :20 rest of:
– wall ball, 20/14#
– burpee
– alternating kettlebell snatch, 24/16kg
– bike (calories)

Post scores to whiteboard.

– This is to help train for a better FGB score, but here you get the peace of mind that you can work for a full sixty-seconds with a twenty-second rest/rotation right after. Unfortunately there is no long sixty second break after hitting all the exercises once through.
– The movements alternate vertical push-horizontal push-vertical pull-horizontal pull
– We’re in week 14 of our 16-week bench press program! Squats coming back to Mondays after.
– Use pacing and loading that allows you to finish with a high score. Modification and scaling encouraged if you need to so that your score is grand.

Olympic Weightlifting WOD – Beginning of the New Cycle! This one is 8 weeks long.

snatch complex: muscle snatch + no feet power snatch + no feet snatch
high-rep back squats
upright row

Kettlebell WOD

Ground force
Swings and things