Jon working a tuck position We work flexion exercises, like the tuck/L to strengthen the hip flexors for better positioning and eventually stronger work. If you can imagine, Jon is either holding the position statically, or he’s mid-kip to a pullup. ARTICLES + The 100 Most-Influential People in Health + Fitness – Greatist CrossFit WOD […]
Sierra preparing to setup her lift This week’s agenda: CGO 18.4 retest (deadlifts/hspu), back squats, tabata front squats, 30 muscle-ups, tabata cardio, push press/power clean, below-the-knee snatch + heavy snatch, snatch pulls, back squats, CGO 18.5 retest (thrusters/c2b), SUPER TOTALS, and farmer’s carry/GHDSU/muscle-up. ARTICLES + Cycle #2 Program Registrations (July, August, September) – Foundation Barbell […]
** ANNOUNCEMENT! ** Next Wednesday, June 13 we will not have 6:30pm or 7:30pm classes (CrossFit and Olympic Weightlifting classes) as we’ll be holding a Staff Meeting. The last class of the day will be 5:30pm. The gym will close promptly at 6:30pm. (Those who wanted to do the evening OWL Wednesday program will have […]
Tara & Sean #LoveWins. Every. Damn. Day. ARTICLES + Russell Berger Fired from CrossFit HQ Following String of LBGTQ-Focused Tweets – BarBend + A Brief Timeline of the Events that Led to Berger’s Firing – Morning Chalk Up CrossFit WOD for Thursday 6/7 for time: 40 kettlebell snatches 40 kettlebell clean & jerks 40 handstand […]
No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running. ARTICLES + F*ck Burpees – Josh Wood CrossFit WOD for Wednesday 6/6 push press 3-3-2-2-1-1 3 rounds for time: 50 medicine ball cleans, 20/14lbs 800m run Post times to whiteboard! Olympic Weightlifting WOD – […]
MORE, MORE, MORE! Today is the LAST DAY for FCF PRIDE 2018 Limited Edition t-shirts. Get them as this link ASAP. Tell your friends and swolemates- we’re walking the Seattle Pride Parade again this year. ARTICLES + A Simple Guide to Weightlifting Competition Warmups – Catalyst Athletics CrossFit WOD for Tuesday 6/5 back squat 5x5x65-70% […]
That’s a wrap for all nine CrossFit Games Regionals! That means we more or less have a roster of the athletes we’ll see at the 2018 CrossFit Games in Madison, WI towards the end of July. Happy PRIDE month! We have the 2018 FCFF Pride shirt ready for preorder before the march we’ll be walking […]
Today we celebrate our favorite Office Manager! Jessie NOT giving us a no-rep Wish her a HAPPY BIRTHDAY if you see her! ARTICLES + The Great Kettlebell Swing Debate – Invictus Fitness CrossFit WOD for Champagne Friday 6/1 FABULOUS FORTY for time: 40 Russian kettlebell swings, 32/24kg 40 goblet squats, 32/24kg 40 toes-to-rings 40 box […]
Learning proper positioning ANNOUNCEMENTS – Invite your friends, family, and co-workers: there’s a free COMMUNITY CROSSFIT class this Saturday at 12pm! RSVP here- everyone’s invited regardless of experience. – We are removing Friday’s 8am Gymnastics Strength and 6:30pm Kettlebell classes until further notice. – Additionally have added an 11am Powerlifting class alongside the 11am Olympic […]
Manny with the bar in rack position ARTICLES + Dwayne Johnson Does MURPH With John Krasinski– BarBend CrossFit WOD for Wednesday 5/30 snatch deadlift + hang snatch + overhead squat 2-2-1-1-1-1-1 clean deadlift + hang clean + jerk 2-2-1-1-1-1-1 Post heaviest load for each complex to whiteboard! Olympic Weightlifting WOD – Week 1/3, Day 2/3 […]
