WORKOUT for Friday 1/28/2022

5 back squats E2MOM x 6 then

Starting with an empty bar HANG SNATCH then add 2-5kg ever :75. Repeat until a max is established or 3 misses, then switch gears to HANG CLEANS.

Post results to whiteboard!

READ: Equipment List for the 2022 NoBull CrossFit Games Open – CrossFit Games

ALSO READ: Here’s what you can more or less expect from the 2022 Foundation Gym Intramural Open

“The answer is always coffee and squats”

Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.

WORKOUT for Friday 9/17/2021

“Pyramid Double HELEN”

for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups

Post time to whiteboard.

WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?

Coach Lauren has awesome shoulder positioning

Rather than “head through the window” most athletes should be focusing on “pushing the bar back” so it lines up above the spine AND reveals the ear while remaining in good posture. The issue with the “head through” cue is that it tends to control the neck more than the shoulder.

WORKOUT for Wednesday 6/23/2021


AMRAP in 12 minutes
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT (12 deadlifts, 9 hang power cleans, 6 jerks), increasing weight each round

then our handstand pushup strength ladder – do 2 rounds of 1-2-3-2-1 reps


5 back squats every 2 minutes for 5 rounds, then


10 rounds for time:
4 jerks, 45/70kg
4 bar-facing burpees

Post time to whiteboard!


Who enjoyed yesterday’s retest (“KRONOS”) and test (100 snatches)? We’ll see if we can’t get your comfort with that dumbbell up in this upcoming cycle.

CONDITIONING for Tuesday 4/20/2021


max reps in 10:00
10 deadlifts
20 pushups
30 Russian twists

Post score to comments!

READ: The 10 Best CrossFit Games Battles of All Time – BarBend

Who wants to bet we get THRUSTERS and PULLUPS or TOES-TO-BAR for 21.3? Instead of the usual 5pm release they’ll be announcing the workout live (video below) at 12pm PST.

IN-GYM WORKOUT for Thursday 3/25/2021

Tabata planks, Tabata squats, 50 box jumps (do something different from Tuesday!)

power snatch + overhead squat
snatch + snatch balance

15-12-9-6-3 reps for time:
power snatch, 20/45/64kg
burpee over bar

Post heaviest complex (and what version you did) and time to whiteboard.

READ: Dying Planet or Not, Americans Won’t Stop Eating Beef – Eater

Today we’ll start highlighting the drinks — what they are, what they do, and what happens when you have one.

If you’ve been eyeing the gym fridge but don’t know where to start, this is your go-to guide!

We’ll begin by addressing the misnomer of “energy drinks” and what that really means. None of these drinks give you energy; however these and other drinks can help you alter your perception of energy. And this is mostly through caffeine. That’s why we all have jokes about needing coffee on those down days. There’s also folk out there who claim some hoity toity “I drink green tea” bullshit. The biggest difference between coffee and tea is L-theanine, an amino acid that when paired with caffeine, which helps stave off the jitters.

KILL CLIFF IGNITE contains 150mg of caffeine from green tea extract. Plus its ginger, niacin, and carbonated water make for a great combination for that perceived energy.

We offer five different flavors to try:

  • Smashing Citrus: Tastes similar to the original TASTY flavor
  • Fruity Punch Knockout: The not-as-tart fruity blend that made KILL CLIFF Formula 1 famous
  • Tropical Thunder: With tasty notes of warm-weather fruits like pineapple and mango
  • Legendary Lemon Berry: Similar to the Berry Lemonade KILL CLIFF (one of my favorites, which we will talk about tomorrow!)
  • Cherry Lime Grenade: (I have not yet tried, so you’ll have to!)

When should I drink it?

  • This is a pre-workout, best to drink before class or right after class begins.


What’s in it?

It contains beta-alanine (a popular pre-workout ingredient and non-essential amino acid), which can help buffer lactic acid and potentially increase the time it takes for your muscles to achieve exhaustion. It’s also got 40mg of niacin (a B-Vitamin), which can cause a “niacin flush,” a harmless itching or burning sensation. The ginger root powder is spicy, giving you a mouthfeel of heat. 10g of erythritol sweetens the drink, meaning there’s no added sugar and your glucose levels don’t spike. Electrolytes come from monopotassium phosphate (potassium), disodium phosphate anhydrous (sodium), and magnesium so you can stay hydrated and cramp-free.


Nutritional info

(25 calories: 15g/0g/0g)

150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA. Potassium 240mg, Vit E (15mg), Niacin 40mg, Vit B6 .9mg, B12 2.4mcg, Pantothenic acid 5mg, Phosphorus 31mg, Magnesium 42mg. Monopotassium phosphate, magnesium citrate, disodium phosphate anhydrous, green tea leaf extract, ginger root powder, Vit E, Asian ginseng root extract, Whole Asian ginseng extract, pantothenic acid, niacin, b12, b2, b6, Natural flavors, fruit/veggie extract (for color), Stevia.

IN-GYM WORKOUT for Tuesday 3/2/2021

a. Prep

for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)

Pullup Ladder: EMOMx6 do 1-2-1 reps

then dislocates BURGENER WARMUP. 3-5 trainer-led reps with a barbell.

b. Skills

every minute on the minute x 14
a. Hang snatch + snatch
b. 15 slam ball

c. MetCon

27-21-15-9 reps for time:
Overhead squats, 20/29/43kg
Pushup on barbell
Ab-mat situp

Mod to front squats and pushups on ground, but preserve loading. Work in larger but manageable sets. Sprint through as fast as possible



CONDITIONING for Monday 10/26/2020


AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups

Can scale up to barbell bent-over rows, weighted situps, and handstand pushups.

Post score to comments.

READ: CrossFit Games Day Three Recap, Line By Line – Morning Chalk Up. Two Washingtonions on the podium!


This week’s conditioning workouts are all named after some local sweet spots nearby and in our neighborhood.

CONDITIONING for Monday 9/21/2020


3 rounds for max total reps
1:00 rocket launchers
1:00 shoulder-to-overhead
1:00 high pull
1:00 pogo burpee
1:00 devil’s press
1:00 rest

Post score to comments!

READ: Tommy’s Takeaways: The Live Five – Morning Chalk Up

CrossFit WOD for Monday, August 19th

overhead squat 7×4, then

AMRAP in 20:00
15 wall ball
400m run
15 wall ball
500m row

Goal is to use a weight that challenges you to do the wall ball sets unbroken. Post total wall balls completed to whiteboard!


It’s TEST WEEK so get your mind right: In the Olympic Weightlifting track you will max out a simple power + full sequence for the contested lifts, and a chance at overhead squat and front squat maxes. In Powerlifting you’ll have some opportunities to hit 1RM in any of the following: back squat, box squat, front squat, strict press, seated press, push press, bench press, sumo deadlift, and the conventional deadlift.


+ Predicting Snatch and Clean & Jerk 1RMs – Catalyst Athletics
+ Simone Biles: The GOAT Claims Her 6th National Championship – NBC Sports

Evan post-workout and Branden pre-workout

Come join us tonight after the 6:30pm class as we grill up some burgers to say bye to Branden! He was here for a summer internship and will be going back to North Virginia. BYOB!

CrossFit WOD for Friday, August 16th

for time:
30 clean & jerks, 61/43kg
30 muscle-ups
30 snatches, 61/43kg

Post time to whiteboard!


+ The 2025 CrossFit Games: What Will the Standards Be? – Box Life