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 […]
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 FIGHT GONE BAD3 rounds for max total reps: 1:00 wall ball, […]
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 – CNNWATCH: […]
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. CrossFit WOD for […]
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. […]
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 […]
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! THURSDAY 11/14• Robyn : 11:35AM SATURDAY 11/16• 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 […]
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: […]
Congratulations to all of our athletes, especially those who just completed their SECOND CrossFit Games Open this year. What was your favorite event? Mine was 19.3, the db lunge/db step-up/hspu/handstand walk workout. CrossFit WOD for Seattle Wins Tuesday 11/12 3 rounds for time:70 double unders10 overhead squats, 70/45kg Post time to whiteboard! HIIT at 12pm […]
CrossFit WOD for Veteran’s Day Monday 11/11 “NATE”as many reps as possible in 20:00 2 muscle-ups 4 handstand pushups 6 kettlebell swings, 32/24kg Post score to whiteboard! BARBELL CLUB Powerlifting: In Week 2 we continue with Conjugate Method banded back squats, banded bench, sumo deadlifts, seated presses, and tones of accessories. Olympic Weightlifting: Week 2 […]
