December is just around the corner and the holiday season inspires us to give a little more. Last year we were approached by one of our athletes, Sharla S., to participate in her work’s yearly program in adopting families during the holiday season and I’m excited to say that we are participating again this year. […]
Box jumps and burpees ARTICLES + Episode 6 featuring Danny Camargo – Team Soul Podcast + Handstand Running and modifications – Foundation CrossFit Wrist prep. The work isn’t glamorous but, neither are injuries. #wristprep #wristmobility #handbalancing #mobility A post shared by Travis Janeway (@travisjaneway) on Nov 28, 2017 at 6:29am PST CrossFit WOD for Wednesday […]
The nutrition challenge has been over for two weeks and Thanksgiving has come and gone already! Hopefully everyone has been able to still maintain the good habits they practiced during the challenge. I definitely didn’t eat as much as I would have if I hadn’t participated in the challenge as I noticed I didn’t crave […]
Ashley R Hmm… doesn’t the top of a kettlebell swing look like a plank?! ARTICLES + The 1 Exercise That Fixes 99 Problems – Onnit CrossFit WOD for Tuesday 11/28 “SWING SET” as many reps as possible in 15 minutes: 100m run 2 kettlebell swings, 24/16kg 100m run 4 kettlebell swings, 24/16kg 100m run 6 […]
We’re done with November, believe it or not! Last week of November workouts include a thruster/s2o complex, “SWING SET”, 5 & 15 (burpees, handstand walks, t2b, box jumps), push press/k2e followed by some bench pressing, then lots of lifting for the weekend: hang snatches, hang cleans, 3-rep front squats, back squat max, bench press max, […]
The unfortunate part: both Tina L and Gus L are leaving their positions as coaches to fully commit their time to new opportunities as of December 1st. The fortunate part: you’ll still be seeing them around as athletes! We wish them only the best and cherish the time they spent as part of the Training Team. […]
Happy Thanksgiving from the FCF fam to you and yours! CrossFit WOD for Thursday 11/23 TURKEY TROT in cumulative song format, for time: 100m med ball carry, 20/14# 2 muscle-up 3 toes-to-bar 4 kettlebell wall ball substitute, 32/24kg 5 ring rows 6 archer pushup 7 kettlebell SDHP, 32/24kg 8 wall ball, 20/14# 9 icky shuffles […]
This past Sunday Adrian competed at the Olympic Fall Classic Weightlifting Meet in Olympia. A number of the squat came by to support! He went 3 for 6, hitting 104/132/236 and earning 2nd place! Want to see what it’s like at a weightlifting meet? SIGN UP FOR OUR IN-HOUSE MEET HERE. ARTICLES + 2017 Black […]
The other week we saw our November FOUNDATIONS group graduate from our on-ramp. Welcome these new faces to the gym! ARTICLES + The Best Damn Squat Mobility Article. Period. – JTS Strength CrossFit WOD for Tuesday 11/21 7 rounds for time: 200 single unders 15 hand-release pushups 30 situps Post time to whiteboard! Competitive Exercise […]
It’s a Holiday Week! Here’s our schedule: As always, you’ll avoid the confusion if you are RSVPing for your classes via ZenPlanner! There’s still plenty of room for our In-House Weightlifting Meet on December 2nd, starting at 12pm. Register for that here. ARTICLES + The Mighty Nerd: Turn and Burn – CrossFit Journal CrossFit WOD […]
