Tag Archive for: running

PARTNER WORKOUT for Saturday 10/16/2021

“You Go, I Go”, for time:
300 double unders
250 air squats
200 situps
150 pushups
100 pogo burpees

Post times to whiteboard!

READ: Is It More Important to Run Faster or Run Longer? – Outside

Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred.

WORKOUT for Friday 6/11/2021


:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull

then the HSPU Strength Ladder: 2x 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette


every minute on the minute for 30 minutes
a. 9 snatches, 25/43kg
b. 15 burpees
c. 21 situps
d. 15 calories
e. 9 sumo deadlift high pulls

The barbell should be the same for both the snatches and sumo deadlift high pulls. Post results to comments!


Yoga at 10am on Zoom! RSVP via PushPress for meeting room info!

CONDITIONING for Sunday 3/7/2021

READ: Salt & Vinegar Cucumbers – The Kitchn

If you don’t have a kettlebell, you could always squat a Corgi like Lei

CrossFit WOD for Tuesday 10/29

as many reps as possible in 9 minutes:
3-6-9-12-15-18-etc of
goblet squat, 32/20/12kg

rest 3:00 then

as many reps as possible in 6 minutes:
3-6-9-12-15-18-etc of
perfectly-vertical kettlebell swings, 32/20/12kg

Post scores to whiteboard!

HIIT at 12pm, 6:30pm

READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and Musculoskeletal Fitness – Education & Research Archive
WATCH: Why Your Upper Body Rotates When You Run

Hanging out, waiting to watch the 2019 CrossFit Games

CrossFit WOD for August 1st

5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg

Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.

Post time to whiteboard.


+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish

Learning proper positioning


– Invite your friends, family, and co-workers: there’s a free COMMUNITY CROSSFIT class this Saturday at 12pm! RSVP here- everyone’s invited regardless of experience.
– We are removing Friday’s 8am Gymnastics Strength and 6:30pm Kettlebell classes until further notice.
– Additionally have added an 11am Powerlifting class alongside the 11am Olympic Weightlifting classes on Mondays, Wednesdays, and Fridays.
– Our next FOUNDATIONS program begins next Tuesday (6/5) and there are only a handful of spots left. Snag one before it’s too late! Our next program will be in late August.


The Intelligence Paradox; Will ET Get the Metabolic Syndrome? Lessons From and For Earth – BioMedCentral

CrossFit WOD for Thursday 5/31


5 rounds for time:
400m run
15 overhead squats, 43/29kg

Compare to 04MAY2018. Post time to whiteboard.

HIIT WOD – 12pm

Track Day!

4 rounds
Sub 2min 400m run

Max Sandbag ground over shoulder
rest 2 mins

4 rounds
Sub 3min 400m with sandbag
Rest 2 min from end of 3min interval


Who’s ready for another FCF FIELD DAY?!


Episode 58 – Nicole Carrol On the Early Days and Preserving the Culture of CrossFit – Julie Foucher

CrossFit WOD for Wednesday 6/14

deadlift 3x2x93%, 2x1x95%, 1x1x97%

AMRAP in 12 minutes:
12 plate ground-to-overhead
12 burpee onto plate
12 overhead lunges

Fitness = 20/10kg, Performance = 25/15kg

Post score to whiteboard!

Olympic Weightlifting WOD

clean & jerk, clean high pull, front squat

Powerlifting WOD

back squat, bench press, deadlifts, midline accessories

Kettlebell WOD

– Primal mobility: extended version with more crawling, hops, etc.
– Snatch skill work with presses and lunges worked in

Two-hands anyhow


+ Sweet Potatoes vs. Potatoes: Which Are Really Healthier? – Precision Nutrition

CrossFit WOD for Tuesday 6/13

AMRAP in 3 minutes:
7 kb front squat, right side
7 kb snatch, right side
7 strict press, right side
7 kb front squat, left side
7 kb snatch, left side
7 strict press, left side
AMRAP kb swings

1:00 rest. Repeat for 5 cycles.

Fitness = 12/8kg, Rx = 20/12kg, Performance = 24/16kg

Score is total kb swings. Post score to whiteboard!

HellaFit WOD

A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD (5:30pm) / CompEx WOD (6am)

Short Interval: 9x 300m run, with a 1:00 rest between efforts

Gymnastics Strength WOD

Pistol skills, hip compression drills, hamstring flexibility, hinge strength, muscle-up accessories, core conditioning