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Wednesday 7/17/19

Available in Black or White

Limited Edition FCF 2019 Blender Bottle pre-sale is on! This Radian model from Blender Bottle is one of my favorites due to

+ having double-wall insulation that allows your drink to stay cool
+ having a detachable carry loop that also holds the top to the lid
+ including their signature BlenderBall wire wisk for smooth breakdown of your proteins/creatines/carbs/BCAAs/etc
+ being made of stainless steel to avoid the dreaded protein smell!
+ having a wide mouth for easier cleaning (hand wash only)

Preorder by clicking here! They’ll be in towards the end of the month.

CrossFit WOD for Wednesday 7/17

alternating top-to-top kettlebell presses 6×8

5 rounds for time:
7 front squats, 70/50kg
9 burpee box jump, 32/24″
400m run

ARTICLES

+ How Mr. Royal H. Burpee Invented the Most-Despised Movement in Fitness – BarBend
+ Saved By the Barbell 2019 Registration – CrossFit

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Tuesday 7/16/19

Coach Ryan earned his nickname back when he started with FCF. He wore these shiny, silver Converse high-tops (Chuck Taylors were legitimately one of the best shoes for CrossFit at the time) and during a workout involving tons of box jumps I yelled “GOOD JOB MOONBOOTS” and it stuck ever since. HBD MOONBOOTS!

CrossFit WOD for Tuesday 7/16

every 4:00 for 40:00
21 double unders
15 calories
9 rolling v-ups
(3/2 muscle-ups)

Post attendance to whiteboard!

ARTICLES

+ Survival of the Fittest (Opinion) – Adrian Conway for The Morning Chalkup
+ Supplements 101 – Turbo Geeks

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Monday 7/14/19

THE CLINIC
This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!

COMMUNITY CLASS
This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!

MURPH RETEST
It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.

CrossFit WOD for Monday 7/14

back squat 8×4, then

for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg

Post time to whiteboard.

ARTICLES

+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend

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Friday 7/12

The squad at the 2019 Seattle Pride Parade. See the entire album on our facebook page!

CrossFit WOD for Friday 7/12

5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest

Post score to whiteboard!

ARTICLES

+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal

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Thursday 7/11

TBT to when we could watch you during your 400m runs

CrossFit WOD for Thursday 7/11

21-15-9 reps for time:
squat clean, 70/45kg
HSPU

Post time to whiteboard!

ARTICLES

+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times

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Wednesday 7/10

Colin

CrossFit WOD for Wednesday 7/10

back squat 6×5

every 5:00 for 20:00
40 wall ball, 20/14lbs
30 calories
20 db box step overs, 24/20″ with 50/35lbs
max strict pullups in remaining time

Score = total strict pullups. Post score to whiteboard!

ARTICLES

+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike

This means all the older models will go on sale!

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Tuesday 7/9

CrossFit WOD for Tuesday 7/9

tabata goblet squat, 24/16kg

AMRAP in 10:00
20 double unders
2 power snatches, 70/45kg

Post scores to whiteboard!

ARTICLES

+ No Shirt, No Problem! – Alyssa Royse for Morning Chalk Up
+ 13 Undeniable Benefits of the Snatch – BarBend

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Saturday 7/6 & Sunday 7/7

CrossFit WOD for Saturday 7/6

One partner works, one rests.

for time:
1k row
100 walking lunges
400m plate carry, 20/15kg
100 power cleans, 61/43kg
1k row
100 bar-facing burpees
400m plate carry, 20/15kg
100 air squats
1k row

CrossFit WOD for Sunday 7/7

establish a 1RM thruster from the rack, then

tabata thruster, 30/20kg
– On odd-numbered rest intervals, hold at the bottom of the squat.
– On even-numbered rest intervals, hold with the load overhead.

3 max-duration L-sits from the floor.

Post Tabata reps and L-sit times to whiteboard!

ARTICLES

+ Exercise As a Therapeutic Intervention For the Prevention and Treatment of Insulin Resistance – CrossFit

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Friday 7/5

Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!

CrossFit WOD for Friday 7/5

tabata front squats, 43/29kg
tabata SDHP, 43/29kg

“JT”
21-15-9 reps for time:
handstand pushups
dips
pushups

Post scores and time to whiteboard!

ARTICLES

+ The Art & Science of Tripping Up Stairs – Kottke

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Thursday 7/4

Only 9am, 10am, and 11am classes today!

Tomorrow is the same schedule + an 11am Barbell class.

CrossFit WOD for Independence Day Thursday 7/4

“HAVANA”
as many rounds as possible in 25:00
150 double unders
50 pushups
15 power cleans, 85/58kg

Post score to whiteboard.

ARTICLES

+ The Outlaw Way Weighs In On the New CrossFit Games Format – The Barbell Spin
+ One of L.A.’s Best So-Serve Companies is Charging Influencers Double, So Please, Just Pay For Your Ice Cream – TimeOut

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