If you plan to workout during the Holiday break remember to RSVP for classes! Thursday and Friday we’ll have 9am, 10am, and 11am. Saturday and Sunday will be normally scheduled.

CompEx gets a very special session at 7am on Thursday!

Boots and Fred (Fred is the dog)

CrossFit WOD for Wednesday 11/27

back squat 50/5, 65/5, 75/5, 85/5+

AMRAP in 20:00
2500/2000m row
then AMRAP in the remaining time of
– 6 pullups
– 12 toes-to-bar
– 24 lunges

Post score to whiteboard!

READ: The Zen of Weightlifting – NY Times (via Greg)
WATCH: Cues and What They Mean by Juggernaut Training System

Carl spots Zheng through a muscle-up

CrossFit WOD for Tuesday 11/26

strict muscle-up practice, then

4 rounds for time:
25 thrusters, 43/29/20kg
5 muscle-ups

Post time to whiteboard!

Today’s Pullup Ladder: 3(1-2-1)

HIIT – 12pm and 6:30pm

READ: Ben Bergeron Urges Everyone to Compete in Life at His First TED Talk – Morning Chalk Up
WATCH: Traveling This Holiday Weekend? Try some AIRPLANE MOBILITY!

If you’ve been an FCF athlete for a couple of years now you may remember our PULLUP STRENGTH LADDER. We’ll do it with an added twist and treat it as an EMOM to make sure there’s adequate rest for recovery for you and to give coaches time to cue and correct movement. The plan is to run this twice, hopefully with you advancing a level at least once!

We’ll do this work in class on Mondays, Wednesdays, and Fridays. You can check in on the prescribed work on Tuesdays, Thursdays, and Saturdays and do this on your own on with a swole mate. You can feel free to just drop into the gym in your street clothes and get this completed if you can’t do it elsewhere. Doors work well for pullups too!

Today’s work load: 3(1-2-1).

This means we’ll do 1 pullup, drop and shake it out, 2 pullups, drop, and then 1 pullup. Repeat for a total of 3 sets (0:00 is the first, 1:00 is the second, 2:00 is the third). Done.

CrossFit WOD for Monday 11/25

21-15-9 reps for time:
handstand pushups
hand-release pushups
ring dips

then every 2:00 for 10:00 do 3 hang cleans. Post time to whiteboard.

LISTEN: OMG, GMOs! – Science Rules with Bill Nye
WATCH: Look out for training shoe deals this weekend. Need help making a choice?

I know that you’re thinking ahead like us, so just to let you know what’s happening Thanksgiving weekend, we’re running Holiday Hours: 9am, 10am, and 11am CrossFit classes only. No specialty classes and no Guided Training due to staff availability.

CrossFit WOD for Thursday 11/21

3 rounds for max total reps:
 1:00 wall ball, 20lbs to 10’/14lbs to 9′
 1:00 kettlebell sumo deadlift high pull, 32/24kg
 1:00 box jump, 24/20″
 1:00 push press, 35/25kg
 1:00 calorie row
1:00 rest

Post score to whiteboard!

READ: Mat Fraser Gets New Chest Piece! – Macko Tattoo
WATCH: Good Sleep Starts During the Day

Miles and Dave

There’s much more control needed when using a pair of bells rather than a barbell.

CrossFit WOD for Wednesday 11/20

back squat 5x5x65%, then 100 double bell step-ups for time.

Use 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells to a 24/20/16″ box. Post time to whiteboard!

READ: How a Small Town Became CrossFit’s Global Mecca – CNN
WATCH: Cooldown Movement Flow

On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.

Danielle enjoying her hang time

CrossFit WOD for Tuesday 11/19

for time:
200 double unders
100 wall ball, 20/14lbs to 10/9′
50 clean & jerks, 50/35kg
25 burpee toes-to-bar

Post time to whiteboard!

HIIT, 12pm & 6:30pm

READ: 10 Healthy Foods to Help You Gain Muscle – BOXROX
WATCH: Loss of Rotation is Loss of Force Production


EMOMs are one of the many protocols utilized fairly often in the CrossFit affiliate world. This previous Friday we used it simply as a timing tool to gradually increase load and intensity.

The main purpose of its normal usage is to test or challenge an athlete’s capacity of work, depending on the movement and loading. Generally the gym’s programming has an expectation to be met, but as always it can be scalable to every body.

Today’s workout would see an athlete completing 5 one-arm overhead squats with a single dumbbell or kettlebell per side with :10-:20 of rest before completing 15 perfect (no bend in the posture from head to toes) pushups.

CrossFit WOD for Monday 11/18

EMOM for 15:00
a. 5 one-arm OHS/side
b. 15 perfect pushups
c. 10 (strict) pullups

Then a 500m row time trial. Post time to whiteboard!

BARBELL CLUB – 6am/11am/5:30pm/6:30pm

What a weekend with all the Masters athletes who competed!

Olympic Weightlifting: Weights go up, tempo disappears.
Powerlifting: the penultimate week playing with Conjugate!

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WATCH: No, Vitamin C Won’t Cure Your Cold

Guess who’s bringing another GOLD home?

Look at our last post to see our lifting schedule at the American Masters WL Championship down at the DoubleTree in SeaTac this weekend.

CrossFit WOD for Champagne Friday 11/15

With a running clock, every minute perform 1 lift and add 1-5kg.

  • Start with an empty barbell and snatch for as long as possible.
  • Once you cannot snatch the weight, clean for as long as possible.
  • Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to whiteboard!


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WATCH: Sustainable Travel Accessories

We have a number of athletes competing in SeaTac this weekend at the Howard Cohen American Masters Weightlifting Meet. Come support in person of watch online!

• Robyn : 11:35AM

• Nyjat: 10:00AM
• Tony: 3:30PM
• Nasreen: 7:20PM

SUNDAY 11/17
• Daisy/Rachael: 8:00AM
• Kris/Kelvin: 10:40AM
• Lori: 1:00PM
• Chris: 7:10PM

Watch the livestream! https://lifting.life/competitions/78

CrossFit WOD for Thursday 11/14

AMRAP in 12:00
200m run
10 kettlebell jerks, 24/16kg
3/2 muscle-ups

Alternate kettlebell jerk sides per round. Post score to whiteboard.


12pm, 6:30pm

READ: The Open is Over, Now What? – Morning Chalk Up
WATCH: Gordon Ramsay Demos Basic Cooking Skills

Coach Dave at the 2019 Cascade Classic

Have you ever tested your fitness in competition?

CrossFit WOD for Wednesday 11/13

back squat 5-5-3-3-3-1-1-1, then

Start with an empty bar and press every minute on the minute, immediately adding 1-5kg after each successful lift.

Post loads to whiteboard!

READ: Top 8 Things I Learned From My First Weightlifting Competition – Nick Hetzler

WATCH: Are Your Shoulders Limiting Your Squatting Power?