This week’s agenda is INTENSITY! Weighted carries/kb swings/burpees, back squats, double under/snatch complex/air squats, rack pulls, double unders/weighted situps, power clean/thruster sprint, Individual Event 1 from the 2017 Cascade Classic, and team conga lines. There will be no Sunday WOD as we will be hosting OUT//Seattle! For you guys, it’s essentially a smaller version of […]
The FCF crew at the 2010 Sectionals in Puyallup: Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up! ARTICLES […]
Brett jumping As we humans get older, it’s a fact that we become more fragile. A very common injury (and fear) is slipping or falling because of what comes out of it: head injuries like concussions and traumatic brain injuries, hip fractures, back and spinal cord injuries like slipped discs, dislocated shoulders/elbows/wrists, sprains, strains, and […]
Carlos G It’s important to value INTENSITY over VOLUME in the grand scheme of training. When you come across something fairly short in time (10:00 or less), then your goal is hard and fast. Don’t let up because you feel like it- putting ourselves in positions of discomfort are what take us to the next […]
Because of course I’m going to share this: Now to FCF happenings: it’s Day 2/35 of the challenge! Use the hashtag #FCFeats when posting food pictures to social media: #FCFeats: Fall Nutrition Challenge, Day 1. This is dinner for two+. Bell peppers, tomatoes, sausage, olive oil, salt and pepper. I usually try to make enough so […]
Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress. Expect pistols/clean […]
Missed any of our previous four posts? Part 1 – Nutrition is the Foundation Part 2 – Eat Real Food. Not Too Much. Mostly Plants. Part 3 – Quality First Part 4 – Resources Read about our 2017 Nutrition Challenge and register here. Here we go y’all! Let’s get ready to clean it up, feel […]
Tina L, head HellaFit coach CrossFit WOD for Saturday 10/7 in teams of 3, AMRAP in 30 minutes: 15 bench presses, 61/43kg max calorie row Post score (max bench) to whiteboard. CompEx WOD for Saturday 10/7 in teams of 3, 12 rft: 20 mb cleans, 30/20# 10 press, 43/29kg 3 (legless) rope climbs 5 rft: […]
Jeffrey H going overhead at the 2017 Battle at the Ballpark Synchronized movements in team workouts like today require good communication and visual cues to progress through the workout. That and having a parter of the same fitness/skill level as yourself! ARTICLES + Stop Calling Women Nags- We’re Just Fed Up – Bazaar CrossFit WOD […]
As the weekend is approaching we’re getting ready to kick off our 5-week challenge! If you plan on participating please fill out our registration form by clicking HERE or filling it out below. We have our challenge launch on Saturday, October 7th at 11am. Reminder: there will be NO CrossFit class during that time. Normal […]
