Do you have adequate shoulder mobility? Do you have excellent shoulder mobility? Test it with the Z-Press! Sit on the ground with your legs locked out and together. Take a loaded implement and press it up and back to full lockout. Isabel doing a Z-Press with a bumper plate ARTICLES + How I Got My […]
“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not […]
Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session): We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat. […]
Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates. “Handles” going overhead at last year’s Battle at the Ballpark ARTICLES + Coaches Corner: Prepping For Murph – Beyond the Whiteboard CrossFit WOD for Friday 5/18 JACK AMRAP […]
Get ready for some high-volume shenanigans! David wearing a GoRuck ruck backwards during a Pregnant WOD Today would be a great day to try some rounds wearing a weight vest or a ruck on your body if you plan to do MURPH with us on Memorial Day. ARTICLES + The Science Behind Compression Technology For […]
Limited-edition shirts (in very limited quantities) available now! Rock yours at Safeco this summer This Saturday we’ll be hosting our first SINGLET SATURDAY! At 10am we’ll be covering a lesson on weightlifting, specifically the Weightlifting Technique Triad, then we’ll hit a complex for max weight, do some pulls or snatches, hit some accessories, then call […]
I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes! Dave ARTICLES + Ears or Not Ears – Torokhtiy […]
Here’s a recap of how Crystal, Andrew, and Johnrey did this past weekend at the LOFT SPRING FLING weightlifting meet: This was Crystal’s first meet and while she’s used to being on stage as a stand-up, she was a bit nervous getting on stage to lift. She over-powered her first two snatches, then eked out […]
Tomorrow, Saturday 5/12, three of our own will be competing at the LOFT SPRING FLING Weightlifting Meet at CrossFit Loft in West Seattle. There are two sessions: Session A is at 1:30pm and Session B is at 3:30pm. Crystal B will be competing in Session A and Johnrey M and Andrew S will be competing […]
Teamwork! ARTICLES + “Discipline is constant. Inspiration is fleeting.” – Entrepreneur CrossFit WOD for Thursday 5/10 4 rounds for time: 60 double unders 15 dips 15 SDHP, 25/15kg 15 hanging leg raise Performance 4 rounds for time: 60 double unders 15 ring dips 15 SDHP, 2×20/12kg kettlebells 15 toes-to-bar Post time to whiteboard! HIIT WOD […]
