October is just around the corner and there has been some buzz around the gym about our upcoming nutrition challenge. So here it is.. you’re invited! WHO: YOU! WHAT: NUTRITION CHALLENGE: “Eat real food. Not too much. Mostly plants.” WHEN: OCTOBER 1-8 education week, OCTOBER 9 – NOVEMBER 13. KICK OFF: Saturday, OCTOBER 7th at […]
Sarah M coaching up some modified HSPU with the morning crew ARTICLES + Wodapalooza Fitness Festival, Week 3/Workout 6 Details – WZA CrossFit WOD for Friday 9/29 WODAPALOOZA Week 3, Workout 6 for time: 90 double unders 70 wall ball, 20/14 lbs to 10/9′ 50 deadlifts, 30 muscle-ups 50 deadlifts 70 wall ball, 20/14 lbs […]
Big thanks to everyone who came out Tuesday evening for the Freestyle Connection Seminar “The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.” – Greg […]
Dave H Did you know: deadlifts used to be called Healthlifts for all of the benefits this exercise produces. ARTICLES + Entire Seattle High School Football Team Kneels During National Anthem Before Game – Q13 Fox CrossFit WOD for Wednesday 9/27 sumo deadlift 7×4 tabata burpee tabata plank tabata toes-to-bar tabata L-hang tabata HSPU inverse tabata […]
Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli. ARTICLES + Best Gymnastic Grips for CrossFit – Garage Gym Reviews CrossFit WOD for Tuesday 9/26 ARAGOM for max total reps: 5 power cleans, 61/43kg 7 dips* 5 shoulder-to-overhead, 61/43kg 5-4-3-2-1 minute AMRAP […]
Bobby B during the Thruster Ladder at the 2017 RCF Games WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link! This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one […]
Len S ANNOUNCEMENTS – Community CrossFit class on Sunday, 9/24 at Noon! Anyone is welcome to join! No experience necessary. – Carl Paoli’s Freestyle Seminar is coming to FCF on Tuesday 9/26! ARTICLES + Whole30 Sriracha [Recipe] – Nom Nom Paleo CrossFit WOD for Friday 9/22 WODAPALOOZA 2017 WOD 4 2 rounds for time of: […]
Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar “So what’s this seminar we’re hosting on Tuesday all about?” GLAD YOU ASKED! This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set […]
THE OKAYBRO, Dave T Today’s complex begins with the full squat- do you get extension? Is your timing right with your change of direction? Are you stable enough to handle the movement? Then you’ll do a triple jerk dip squat, or the isolated dip portion of movements like the push press. Are you upright? Do […]
Making sure you have protection for your lower leg (like a wrap or a knee sleeve) during rope climbs definitely help, but it is OBLIGATORY to know (and have confidence) in your ability to lock the rope in. Check out BOXROX for a helpful resource. ARTICLES + Andrea U-Shi Chang – Ground Force Method – LEO […]
