Cycle begins Monday 1/8 and continues for 7 weeks. This first cycle of the year is going to be used to get everyone re-acquainted with Olympic Weightlifting fundamentals. The focus each week will be building body awareness with the bar, properly producing power with the legs, and developing stability under heavy weight and increased completion […]
Cycle begins Monday 1/8 and continues for 7 weeks. With the CrossFit Games Open coming at the end of February this gives us the perfect opportunity to build and maintain a better squat/press/pull strength-base as we know a higher volume of the following are coming: SQUATS: thrusters, air squats, box jumps, lunges (weighted, unweighted), front […]
ARTICLES + How Big Tech Is Going After Your Health Care – NY Times CrossFit WOD for Friday 12/29 establish a deadlift OR clean max in 15 minutes Kettlebell class – Primal mobility – Lifts and chops – Cleans and the presses – Snatch skill focus Strength Ladder 2(1,2,3,2,1) strength pull OR strength push
All hanging exercises build more resilient shoulders, as well as develop core and upper body strength. ARTICLES + The Year in Fitness: Exercise, Add Intensity, Live to See Another Year – NY Times CrossFit WOD for Thursday 12/28 15 minutes to establish a 1RM snatch, then CFLO 17.3 AMRAP in 12 minutes: 25 pullups 50cal […]
Thank you again to everyone who contributed to our adopted families from the Swedish Cancer Institute program! Much love to: Leah W, Jason H, Sonja, Max, Teada, Sandi, Sarah M, Colin B, Sheena, Stacey S, Michi, Laura W, Elise, Alexis, Nnenna, Helen, Long, and Jen W. The donations were delivered to each patient after their […]
You’ll continue seeing a bunch of weightlifting in the next few days to a.) test your strength levels as we finish out 2017 b.) gauge where you are prior to the start of the new Weightlifting and Powerlifting cycles starting January 8th. ARTICLES + One Man’s Stand Against Junk Food as Diabetes Climbs Across India […]
ARTICLES + Transformation: A New Woman – CrossFit Journal CrossFit WOD for Tuesday 12/26 AMRAP in 15 minutes: 25 pull-ups 50-calorie row 100 overhead squats, 20/15kg 50 box jumps, 24/20″ 25 pull-ups Post scores to whiteboard! Strength Ladder 4(1,2,1) strength pull or strength pull
CrossFit WOD for Monday 12/25 establish a heavy hang clean double in 20 minutes 6 rounds of: 1 minute of kettlebell swings 1 minute of knees-to-elbows 1 minute of double-unders 1 minute rest then accessories
2018 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority. TRY IT Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There […]
Can you find the FCFers? This photo is from the 2007 12 Days of CrossFit event at Level 4 CrossFit Seattle From Coach Dave Werner and the first CrossFit affiliate ever comes a favorite for many! ARTICLES + Older, Fitter: You’re Not As Old As You’re Gonna Be – Beyond the Whiteboard “12 Days of […]
