We’re back on for limited-sized classes beginning tomorrow! Please read our new reopening plans.

CONDITIONING for Monday 1/11/2021


:90 of work followed by :30 of rest, repeated for 30:00
a. run / row / jump rope / jumping jacks / bike / etc
b. situp + 4 russian twists
c. clean + 2 lunges
d. pogo burpees
e. shoulder taps

Post total score to comments!

READ: Roadmap to Recovery – Governor Jay Inslee

Russ using the Landmine

CONDITIONING for Thursday 12/10/2020


6 rounds for max total reps:
1:00 thruster
1:00 pogo burpee
1:00 Devil’s press
1:00 rest

All out each round, especially on your “strength” movement. Post results to comments!

READ: Human-Made Stuff Now Outweighs All Life on Earth – Scientific American


CONDITIONING for Sunday 8/23/2020


Tabata goblet squats , rest until 5:00 on the clock then
Tabata plank runs, rest until 10:00 on the clock then
Tabata weighted Russian twists

READ: The Story Behind Caffeine & Kilos – BarBend


The top limit of our pullup standard at FCF is ‘chin higher than hands’. Note how even scaling pullups to ring rows we can accomplish this range of motion for every rep.

We have a BRING-A-FRIEND CrossFit class this Saturday at noon. RSVP!

BINGO Cards are due by the end of next Monday.

CrossFit WOD for Thursday 1/2/2020

back squat 12x3x60 then 100 gymnastics-style pullups for time

Share time to whiteboard! Post workout should be side rolling for 2-3:00 per side. Follow it up with a underhand sink stretch for 2:00 for the bicep/elbow joint.

READ: Learning From the Bears – MDC Berlin

A couple of clarifications about the next FOUR Fridays:
– The evenings won’t be run like a traditional class, but as a member you should still come in to do your workout: we’ll have warmups and skill prep written on a whiteboard for you to follow!
– You don’t have to be registered to throw down during FRIDAY NIGHT LIGHTS.
– You don’t have to have completed the Online Judges Course to judge anyone.
– If you are retesting you are responsible for providing your own judge.
– If you really care about improving your performance record your workouts so you can analyze it (like in the video below)
– The three raffles for Friday Night Lights are for everyone who is present. There are many ways to earn tickets.

Leaderboards as of Sunday evening
FCF Ladies
FCF Gents

CrossFit WOD for Monday 10/14

AMRAP in 10:00 of
200m run
max unbroken pullups

then take 10:00 to establish a front squat 1RM

Post results to whiteboard!

READ: “Goodnight Moon,” Almost 75 Years Later – LA Review of Books
WATCH: How to Video Reveiw to Improve Your Repeat – Training Think Tank

CrossFit WOD for Friday, September 20th

for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders

50/35/20kg. Post time to whiteboard!

CrossFit WOD for Friday, September 21st

bar/10, 50/5, 70/3, 80/3, 90/3+

for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max

Post time to whiteboard!

CrossFit WOD for Sunday, September 22nd

in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch

Post scores to whiteboard!

READ: SVT and the Modified Valsalva Maneuver – CPR Seattle
WATCH: The Budget Training Short Buyer’s Guide 2019 – As Many Reviews As Possible

I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!