Entries by Andrew
Week of 12/17 Through 12/23
Pink hair, don’t care A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years! PROGRAMMING Mobility Monday 12/17 back squat 5×5, then AMRAP in 15 minutes: 15 wall ball, 20/14# to 10/9′ 9 […]
Week of 12/10 Through 12/16
Dave and Kelsey PROGRAMMING Monday 12/10 work up to a heavy snatch, then “AMANDA” 9-7-5 reps for time: ring muscle-ups (squat) snatches, 61/43kg Post time to whiteboard. Tuesday 12/11 work up to a heavy set of 1 clean + 2 jerks, then Rx 3 rounds for time: 500m row 50 double unders 25 unbroken wall […]
Week of 12/3 Through 12/9
NEWS FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet! We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family: The holidays are here and […]
Week of 11/26 through 12/2
When December rolls around we’ll see the return of FCF Bingo! PROGRAMMING Cyber Monday 11/26 WODAPALOOZA Online Qualifier 18.4 AMRAP in 16 minutes: 2-4-6-8-10-12-14-etc devil press alternating dumbbell step-up Rx = 2×50/35lbs, 24/20″ Scaled = 1×30/20lbs, 20/12″ Post score to whiteboard. Taco Tuesday 11/27 starting with an empty barbell every :90 perform a SNATCH for […]
Week of 11/19 Through 11/25
It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too. Foundations Graduates: November 2018 Edition! PROGRAMMING Monday […]
Week of 11/12 Through 11/18
Hope everyone had a great weekend- the weather was nice and mild during the days! Evenings are a different beast though. PROGRAMMING Monday 11/12 – Veteran’s Day (normal class schedule) “DORK” 6 rounds for time: 60 double unders 30 perfectly-vertical kettlebell swings, 24/16kg 15 burpees This is a HERO workout for a Boston Firefighter and […]
Week of 11/5 Through 11/11
Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend! PROGRAMMING Monday 11/5 establish a weighted pullup 1RM – then – 21-15-9 reps for time: thruster, 43/29kg bar-facing burpees Tuesday 11/6 2 rounds for time: 1500m row 30 wall ball, 20/14# to 10/9′ 20 ring dips […]
Foundation Barbell at the 2018 Armor Open
Andrew S, Kai H, and Ann-Marie D represented Foundation Barbell and FCF this past weekend down in Tacoma. Andrew S set personal records in his snatch, clean & jerk, and total. Kai H also set personal records in her snatch, clean & jerk, and total. Ann-Marie D returned to competition after a year off and […]
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