Jon getting under a MBC

CrossFit WOD for Sunday 3/1/2020

3 rounds for max total reps
1:00 med ball cleans, 30/20/10lbs
1:00 z-press, 2×35/25/15lbs
1:00 ring row
1:00 box jump overs, 24/20/16”
1:00 calorie bike/ski/row
1:00 rest

Share score (max total reps) to whiteboard!

READ: Why Cancer-Spotting AI Needs to Handled With Care – The Verge


Can you maintain a neutral spine?

CrossFit WOD for Leap Day Saturday 2/29/2020

We have SPARTAN RACE training (rain or shine) with Miles at 10am!

Kinda “NUTTS”
for time:
400m bumper carry anyhow, 20/15/10kg
150 double unders
25 deadlifts, 120/80/60kg
50 burpee-over-bar
25 power cleans, 60/40/20kg
150 double unders
400m bumper carry anyhow, 20/15/10kg

Share time to whiteboard!

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CGO 14.3 at FCF

CrossFit WOD for Champagne Friday 2/28

establish a heavy deadlift double in 10:00 then

Kg-Friendly CGO 14.3
as many reps as possible in 8 minutes: 
10 deadlifts, 60/35kg 
15 box jumps, 24/20″ 
15 deadlifts, 80/55kg 
15 box jumps, 24/20″ 
20 deadlifts, 100/65kg 
15 box jumps, 24/20″ 
25 deadlifts, 125/75kg
15 box jumps, 24/20″
30 deadlifts, 145/85kg
15 box jumps, 24/20″
35 deadlifts, 165/95kg

Share score to whiteboard!

READ: Intermittent Fasting: A Time to Eat, A Time to Fast – The Spokesman Review


We’re continuing our BENCHMARK-VOLUME WEEK with a loaded variation of a classic benchmark.

CrossFit WOD for Thursday 2/27/2020

AMRAP in 20:00
  5 weighted pull-ups
  10 push-ups with feet on a box
  15 squats holding a plate

Rx = 35/25/15lbs pullups, 24/20/16″ box, 20/10/5kg plate. Share score to whiteboard.

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WATCH: “CINDY” Strategy and Tips from WODprep

Greg, Courtney, Ron

If you’re not on the Foundation Barbell/Level 2 Facebook page we have started a little accessory program called “The THICCening”

Many athletes are looking to improve themselves to reach the next level: hit those higher skills like muscle-ups, handstand pushups, pistols, and more. In classes we practice the skills thoroughly enough, but maybe still can’t reach the goal because we’re not strong enough. Enter these accessories aka bodybuilding. If we know certain muscle groups don’t have the strength for these skills we need to do some extra homework. Consistent practice will improve muscle strength and potentially size (because before you know it, Summer will be here.) Hypertrophy will come if you’re eating in a surplus- otherwise those muscles won’t grow- they’ll get strong as hell though.

Basically every day, Monday through Saturday, before or after your workout at the gym you can find the ThundrBro 100 10-Minute Finishers That Crush book in the back. ThundrBro was co-founded by Dave Lipson, a former competitive CrossFitter and Camille Leblanc-Bazinet’s husband. He’s moved into the physique and bodybuilding world so there’s an understanding of what we do on the regular. Inside the book there is a Post-It note with dates and which finisher to do each day.

I’ve done the work of writing the workout (and maybe adding some flourishes of my own) somewhere else on the page for easier reading. Once you finish the work INITIAL & DATE to show you’ve completed the job anywhere on the page.

Our goal is to Harry-Potter-and-the-Half-Blood-Prince the book for future athletes.

Since the work will be written out the variables on you will be a.) loading: you’ll need to use weights, heights, and resistance that leave only a handful of reps in reserve at the completion of each set; and b.) rest times: the book prescribes a static 2-3:00 rests between sets. While that works, our goal is volume accumulation so why not get more work done?

CrossFit WOD for Wednesday 2/26

“CELEBRATE LIFE” (from Wodapalooza 2020)
for time:
50 wall ball, 30/20/14lbs to 10/9/9′
40 calorie ski/row
30 dumbbell snatches, 70/50/35lbs
20 box jump overs, 36/28/20″
15 bar muscle-ups

13:00 time cap. Share times/scores to whiteboard.

READ: Muscle Damage For Size and Strength? – Tyler Hass for


CrossFit WOD for Tuesday 2/25/2020


3:00 AMRAP:
3 power cleans 
6 pushups 
9 squats

Rest 1:00. Repeat for a total of 5 cycles. Rx = 64/43/29kg, Rx+ = clean & jerk, T-pushups.

Share total reps per round to whiteboard (should have 5 scores per person). Post-workout will be muscle-up positional work or EMOM muscle-ups.

READ: Is CrossFit As Dangerous As You Think? Here’s What You Probably Don’t Know – Parade

“In 2013, a study published in the Journal of Strength and Conditioning Research, a publication of the National Strength and Conditioning Association (NCSA), found that 10 weeks of CrossFit improves body composition (among other things). But it also noted that among the study subjects, 16 percent had to drop out of the study early due to injury. That was a problem for CrossFit, Inc., says Tucker Jones, owner and head coach at Ballston CrossFit and CrossFit Route 7, because it was false. Some of the ‘injured’ athletes have sworn the information was fabricated, a retraction has since been added to the study and CrossFit, Inc. was awarded monetary compensation from the NCSA for the unsubstantiated claims (which the journal’s editor is said to have added in a later draft), [but] the damage was done. The media was quick to publish stories about the injury risk and the sport became known as dangerous.”

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Tony and Sareena discussing jump rope technique

CrossFit WOD for Monday 2/24

Rogue Qualifier 20.3
AMRAP in 20:00
  100 double unders
  80 alternating dumbbell snatches, 50/35/20lbs
  100 double unders
  60 toes-to-bar
  100 double unders
  40 double dumbbell squat, 2×50/35/20lbs
  100 double unders
  20 strict HSPU

Share score to whiteboard. Compare to 1/24/2020. Post workout will be calf stretching and chair stretching.

READ: Wodapalooza Leads the Way for Inclusive Competitions – Morning Chalk Up

“Quidditch” is great for groin and hamstring SMR

CrossFit WOD for Sunday 2/23/2020

6 rft:
24 squats
24 pushups
24 lunges
400m run

Share time to whiteboard!

READ: 10 Essential Questions: Amanda K – Mountaineers


Coach Dave

CrossFit WOD for Saturday 2/22/2020

EMOM x 21:00
a. 200m run/250m row
b. 10 box jump overs
c. 10 pull-ups

Challenge yourself with higher boxes but complete the work every interval!

Share attendance to whiteboard. Post workout is lower leg rollout and lat foam rolling.

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FCF at the 2013 Tough Mudder

CrossFit WOD for Friday 2/21/2020

5 rounds for time:
5 dumbbell power cleans
5 dumbbell squats
5 dumbbell jerks
20 pull-ups (Performance does 10 L-pullups)

Rest 1:30 between rounds. Rx = 2×50/35/20lbs dumbbells.

Share total time to whiteboard. Post-workout is 2:00+ bar in trap/side then 2:00+ chair stretch/side.

READ: 10 Best Exercises For Your First Spartan Race – Spartan Race OCR
WATCH: “Sprints” are 5k runs, “Supers” are 10k runs