Brian, Noah, Ryan, Alicia, Owen, and Ivan from our CGO 2019 wrap up party when we did today’s workout and finished it off with limbo and Chipotle!

REGISTRATION FOR THE 2020 CROSSFIT GAMES OPEN IS LIVE! Click the link and get your accountability on!


Saturday 8/31
8am Competitive Exercise, 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm COMMUNITY CROSSFIT (free to all visitors, athletes, and guests)

Sunday 9/1
9am CrossFit, 9am HIIT, 10am CrossFit, 10am Mobility, 11am CrossFit, 11am Competitive Exercise

Monday 9/2
9am CrossFit, 10am CrossFit, 11am CrossFit, 9-11am Guided Training

Please RSVP for your classes!

CrossFit WOD for Friday, August 30th

CGO 19.5
33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups

20:00 time limit. Post time to whiteboard!

READ: CrossFit Open 19.5 Preliminary Analysis Strategies – Beyond the Whiteboard Blog
WATCH: CrossFit Games Open 19.5 Tips by TrainFTW by Matt Chan

FCF offers a Barbell Class twice a week with two tracks athletes can follow. 1.) an Olympic Weightlifting track where the primary lifts are the SNATCH and the CLEAN & JERK. 2.) a Powerlifting track where the primary lifts are the back squat, bench press, and deadlift.

CrossFit WOD for Thursday, August 29th

AMRAP in 20:00
400m kettlebell rack walk
30 bar-facing burpees

Rest 5:00 then on a 10:00 clock
– Complete 50 ring dips
– In the remaining time establish a 1RM clean

You have one score: total burpees multiplied by the weight of your heaviest successful clean. Post score to whiteboard.

READ: Praise, Don’t Tease, and Other Tips to Help Kids With Their Weight – NPR
WATCH: How to Time Warm-ups in Weightlifting Competition, Counting Attempts – Catalyst Athletics

… and she continues to persist!

CrossFit WOD for Wednesday, August 28th

press 5-5-5-3-3-1-1+, then

Wodapalooza Online Qualifier #1
AMRAP in 9:00
3-6-9-12-15 reps of
hang power snatch, 34/25/20/15kg
overhead squat, 34/25/20/15kg

30 double unders to finish each round. Post score to whiteboard!

This means you’d pickup a bar, do 3 hang power snatches, 3 overhead squats, 30 double unders. Then 6 hps + 6 ohs + 30 du. Then 9/9/30, 12/12/30, 15/15/30, etc.

READ: Wodapalooza Week 1, Workout 1 SCORECARD – WZA
WATCH: Jacob Heppner’s WZAOQ #1 Tips, Strategies, & Pacing

CrossFit WOD for Tuesday, August 27th

every 2:00 on the minute for 40:00
a. 60 UB double unders
b. 40 calories
c. 20 medicine ball clean, 20/14lbs
d. 10 box jumps, 32/24″

Post time to whiteboard

READ: Helping Children Learn to Eat Well – NY Times

WATCH: How To Do Double Unders – What Helped ME by Cole Sager

Stacey receiving a snatch just outside of the squat to then control it through the entire range of motion

CrossFit WOD for Monday, August 26th

overhead/front squat 8×3

21-15-9 reps for time:
hang power clean, 50/35kg

Run 400m to start each round. Post time to whiteboard!

READ: How the Ancient World Lifted Weights – BarBend

WATCH: Inside Westside Barbell, Powerlifting’s Most Exclusive and Controversial Gym by VICE Sports

In the dead center of Ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerlifting’s most controversial and exclusive gym — Westside Barbell. Founded in 1987 by Louie Simmons, the gym is now a legend in the powerlifting and strength sports world thanks to the methods and training machines Louie has developed, and the 140 plus world records the gym has broke in competition.  However, Louie and some of his lifters hold very unapologetic stances on steroids and their use of them, and this has left the gym mired in controversy.    We traveled to Columbus, Ohio to meet with Louie and some of the lifters at Westside to talk with them about the culture of the gym, Louie’s renowned training methods and their use of performance-enhancing drugs.

CrossFit WOD for Friday 8/23/19


for time:
50 box jumps
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 pullups
50 perfectly-vertical kettlebell swings, 32/24kg
50 jumping lunges
50 toes-to-bar
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees-over-bar
50 UB double unders

Compare to 4/16/19. Post time to whiteboard!


+ Why You Should Pull the SSB Handles While Squatting – EliteFTS
+ Westside Vs The World – Netflix


CrossFit WOD for Thursday, August 22nd

front squat 5×5, then

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post time to whiteboard!


+ My Coming Out Story – Alec Smith
+ 10 Ways to Develop Mental Toughness – Morning Chalk Up

What’s your best handstand skill? Skills?

CrossFit WOD for Wednesday, August 21st

10:00 of handstand work

3 rounds for time:
90 double unders
30 alternating dumbbell snatch, 50/35lbs

Post time to whiteboard!


+ How to Learn Double Unders Fast! – Structure Your Strength
+ Sprints Cutting to the Core of CrossFit – Morning Chalk Up

An easy 63kg push jerk for Kellie

CrossFit WOD for Tuesday, August 20th

for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 snatch, 60/35kg

Compare to July 26th, 2019. Post time to whiteboard!


+ How Long Should You Rest Between Sets? What the Science Suggests – BarBend
+ Blake and Gemili Duel to Near Dead Heat in 100m Dash – NBC Sports

CrossFit WOD for Monday, August 19th

overhead squat 7×4, then

AMRAP in 20:00
15 wall ball
400m run
15 wall ball
500m row

Goal is to use a weight that challenges you to do the wall ball sets unbroken. Post total wall balls completed to whiteboard!


It’s TEST WEEK so get your mind right: In the Olympic Weightlifting track you will max out a simple power + full sequence for the contested lifts, and a chance at overhead squat and front squat maxes. In Powerlifting you’ll have some opportunities to hit 1RM in any of the following: back squat, box squat, front squat, strict press, seated press, push press, bench press, sumo deadlift, and the conventional deadlift.


+ Predicting Snatch and Clean & Jerk 1RMs – Catalyst Athletics
+ Simone Biles: The GOAT Claims Her 6th National Championship – NBC Sports