Tag Archive for: STRETCH

STRETCHING for Sunday 9/18/2022

MOBILITY for Sunday 9/11/2022

WORKOUT for Monday 5/9/2022

2 rounds for time:
70 air squats
60 kb SDHP, 8/12/20kg
50 situps
40 kb snatches
30 dips
20 pogo burpees

*Rx+ if you muscle-up into your dips, kettlebell is 12/16/24kg. Post time to whiteboard!


Watch the announcement of CGO 22.2 at NOON here:

SKILLS for Thursday 3/3/2022 is PRESS/JERK

STRETCH for Thursday 3/3/2022


CONDITIONING for Thursday 10/14/2021


STRETCHING for Tuesday 10/12/2021

READ: 6 Amazing Benefits of Front Squats for All Athletes – BoxRox

Throwback Thursday: we did media for CrossFit.com back in the day. Here’s a workout video filmed at FCF 3.0 (which is now our neighbor Little Dog Garden)


CONDITIONING for Thursday 9/9/2021


Join us for CORE class in-person or online every Monday, Wednesday, and Friday at 12:30pm.

RSVP via PushPress for meeting room info if you’re joining virtually.

WORKOUT for Wednesday 8/25/2021

snatch 50-60-70-80-90 (3) then

every minute on the minute for 15:00
a. 4 muscle-ups
b. 8 jerks, 50/70kg
c. 12 box jumps, 24/30”

Post heaviest snatch to whiteboard!


Are your shoulders forward of your hips in the catch when you row?

WORKOUT for Wednesday 5/19/2021


Until told otherwise:
250m row
20 jumping lunges
10 T-pushups
5 pullups

Feel free to work on variations like pistols, c2b/mu, HSPU, etc.


4:00 max reps of each:

Back squats
(BtN) shoulder-to-overhead
Barbell curls
JM press (aka neck/chin crusher)


For those with weaker (or injury-prone) ankles TOE WALKING may be an accessory you add to your personal practice. Great for warmups before a jog or exercise this can be done anywhere.

Start with your knees completely locked, your butt tucked under your body, and your abs engaged. Start with a single calf raise to your absolute end-range then take very small steps forward, sideways, and backwards, moving from the hips.

Generally we would do this in lengths of 30 to 60 feet once or twice to build the strength and stamina of the muscles and joints of the lower leg, ankle, and feet.

IN-GYM WORKOUT for Wednesday 5/11/2021


Row until coach says otherwise, then 2:00 max hang, then movement patterns in your own lane!


every minute on the minute for 6 sets: DEADLIFT + CLEAN + JERK. Double up on one of the lifts! Suggested percentage loading: 60-65-70-75-75-75+


AMRAP in 20:00
100 double unders
60 lunges
20 pushups

Post results to whiteboard!

LISTEN: Goodwill Doesn’t Want Your Broken Toaster – NPR