Row row row your boat HOLIDAY HOURS October 31, Halloween – no changes PROGRAMMING Monday 10/29 5 rounds for time: 200m run 35 double unders 15 overhead squats, 43/29kg Post time to whiteboard! Tuesday 10/30 3 rounds for max total reps: 1:00 max handstand pushups 1:00 max broad jumps, 6/4′ 1:00 max rope pulls, weighted […]
HBD TONY! This photo is from October 12th, 2008 at FCF 1.0 when Tony and I were both about 135lbs and cherry-picking all the bodyweight CrossFit workouts. Also Dave took 3rd Place at the Brute vs Beauty Beatdown 2018 at CrossFit Chateau! PROGRAMMING Going to try something new this week. Feedback is appreciated! Remember: whatever is […]
PROGRAMMING Foundation Barbell – Olympic Weightlifting, Week 4/4 PDF Foundation Barbell – Powerlifting, Week 4/4 PDF ARTICLES + CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare – Men’s Health + CrossFit Firms Up Games Changes, Announces Four New Sanctioned Events – Morning Chalk Up + A Stoic’s Key to Peace of Mind: Seneca on […]
the Chair Stretch We hope that the last week introduced (or reintroduced) some potent mobility practices that you can hit before and after your workouts. We’ll be retesting the NOT GRACE workout after an EMOM warmup, then testing your muscular stamina, and mental toughness within the week! PROGRAMMING Foundation Barbell: Powerlifting Cycle 3, October Block, […]
Sore from last week? Those situps and lunges got me! PROGRAMMING Click to embiggen! Foundation Barbell: Powerlifting Cycle 3, October Block, Week 2 PDF Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 2 PDF ARTICLES + Why Eating Meat is Good For You – Chris Kresser + 16 CrossFit Athletes Over 50 Who Think […]
Robyn competed this past weekend at The 2018 Cascade Classic! Give her a high-five next time you bump into her. PROGRAMMING After the simplistic movements of last week, let’s reintroduce higher-level options with more opportunities and longer times to work. This week also sees the beginning of a new programming block for both of our […]
PROGRAMMING Here’s the agenda for the week! Foundation Barbell – Powerlifting, Week 4: Realization Week PDF Foundation Barbell – Olympic Weightlifting, Week 4: Max Week PDF ARTICLES + From Work to Workout: The Best Gym Bags with Shoe Compartments – Carryology + Overhead Squat Ultimate Guide – BarBend + Peppercorn-Crusted Roast Beef – Crowd Cow […]
We’re going to have guest coach Chelsea coming in to help with the classes at FCF. Chelsea is a Level 3 CrossFit Trainer and has been around the Seattle CrossFit community for a very long time and plans to open a CrossFit Affiliate in the White Center neighborhood of Seattle in the near future. Follow […]
Coach Sarah and Colin finally welcomed their baby into the world on Monday, sharing a birthday with Coach Andrew! From the new mama bear: Colin and I welcomed our baby girl into the world last night! Leta (pronounced lee-tah) Dean Bleckner was born at 9:34pm, 6 lbs 10.8oz and 19.25 inches long. She came out […]
Andrew will be competing at the American Open Series 3 weightlifting meet in Las Vegas on Thursday evening at 6pm PST on the BLUE platform. USA Weightlifting will be live streaming the entire weekend’s events here. Did you know that Guinness World Records will be at the event to determine if this will be the largest […]
