Here’s your workout tomorrow:

It’s pretty gnarly.

We’re going to increase the amount of time for the workout and we’ll do our best to prepare you for it, but if you’re interested in a tad more strategy then check this out. With all of the burpee complex practice and pogo jumping volume we’ve been trying to hit I think you’ll be more comfortable on the ground and bouncing off of the ground, but we’ll see.

Do you have a previous effort you can research and improve upon? I just checked my journal and all my notes said were “QUADS. ON. FIRE.” 😩

Did you know 5-time CrossFit Games Champion Mat Fraser recently started his own YouTube channel? Recently they released a segment called The Fraser Files where he breaks down some of his previously-recorded efforts and weirdly enough it’s #18point2!

That’s a wrap for all nine CrossFit Games Regionals! That means we more or less have a roster of the athletes we’ll see at the 2018 CrossFit Games in Madison, WI towards the end of July.

Happy PRIDE month! We have the 2018 FCFF Pride shirt ready for preorder before the march we’ll be walking in again!

This week’s agenda: CGO 18.2 (dumbbell squats/bar-facing burpees, max clean), back squats at 65-70%, heavier tabata front squats, running/alternating split snatch, push presses, medicine ball cleans/running, CGO 18.3 (double unders, overhead squats, muscle-ups/pullups, dumbbell snatches, etc), max standing box jumps, deadlift/pistol/pushups, max seated box jumps, and FIGHT GONE BETTER!


+ Belts, Knee Sleeves, Wrist Wraps, Bandages – Torokhity
+ When You’re Extremely Easy to Kill – Deuce Gym

CrossFit WOD for Monday 6/4

CGO 18.2

complete as much as possible in 12 minutes:
1-to-10 reps of
dumbbell squats, 2 x 50/35lbs
bar-facing burpees

– then –

CGO 18.2a
1RM clean (if time remains)

Compare to 02/03MARCH2018. Post time and load to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 1/3

85 / 1 (2)

85 / 1 (2)

jumping good am 3x8x65%
split squat 3×8/side
close-grip pushups 3×25
banded plank or HS 3x:45

Powerlifting WOD – Week 2/3, Day 1/3

box jump 5 x 3 x 85%

BACK SQUAT 67.5% / 3 (10)

2×8+ GHR
2×20 reverse hyper
2x:45 banded plank
2×12-20 weighted lunge

Kettlebell WOD

Simple & Sinister

Brett is just missing another dumbbell



Here’s the registration link for next Foundation Barbell cycles!

– Olympic Weightlifting (M/W/F at 6am/11am/6:30pm/7:30pm)
– Powerlifting (M/W/F at 6am)


+ CGO 18.2 Rules & Standards Scoresheet – CrossFit

CrossFit WOD for Champagne Friday 3/2

12 minutes to complete both 18.1 and 18.1a

dumbbell squat, 2×50/35lbs
bar-facing burpee

1RM clean

– If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.

Olympic Weightlifting WOD

We conclude buffer week with a double day of complexes- one for the snatch, one for the clean/&jerk

Gymnastics WOD

handstand pushup development