The year is quickly coming to an end and the Olympic Weightlifting program is looking to close it out with an exhibition of everyone’s hard work in an in-house weightlifting meet! The next cycle which starts today, Monday November 6th, will run for four weeks and will finish on Saturday, December 2nd. Why not retest and see if you’ve […]
with Carl Paoli at the FreeStyle Connection Seminar On the agenda this week: CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo […]
We’re approaching the end of week 4 which means we have one week left of our challenge! Keep it up everybody! Here is a fun new tool we got recently: Veggetti Spiral Veggie Slicer It’s a small hand-held vegetable slicer and in comparison to the bigger version we previously had, it’s much easier to use […]
Sean K To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar. ARTICLES + This 63-Year-Old Could Lift a Baby Elephant – KUOW CrossFit WOD for […]
The bench press is an underutilized strength movement in the CrossFit world, even though it’s one of main competition lifts in Powerlifting, which CrossFit takes many cues and protocols from. ARTICLES Barbell oblique crunches with @kitsapcrossfit @djhollingsworth and @rainiercrossfit @kurtisbowler at the @crossfit Conjugate Methods course at @lynnwoodcrossfit A post shared by Andrew Bueno (@kneesout) […]
ANNOUNCEMENT Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays. 1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it […]
Our newest class on the FCF menu this November: HIIT! HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), […]
HAPPY HALLOWEEN!! Can you guys believe we’re already into week 4 of our challenge? Not much has been happening, though I know this past weekend there were a ton of Halloween happenings. I hope you all had a wonderful time! Now I expect you all to reset this coming week like… I also wanted to […]
A message from Kurt R. I participate in Movember every year to raise awareness and funds for men’s health issues, such as prostate and testicular cancer, as well as mental health and suicide prevention. Since people know me for my beard, rather than do the whole “shave and grow a crappy mustache thing”, I let […]
“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class. This week’s agenda: a partner chipper, a skill sprint workout with […]
