Tag Archive for: Team FLEX APPEAL


The world-wide 2018 CrossFit Games Open is coming and like years past, we’ll be participating as a gym once again. Registering to play allows you to see where your fitness stacks up against the rest of the world/region/state/age division/etc. With that info you can plan for a better, more dedicated year to training/recovery/nutrition/habits/etc.

The way we do it is super fun: we’ll make three teams gym-wide with co-captains and fun team names. Then we’ll have a five-week internal competition full of laughter and sweat! The 2018 FCF Intramural Open will begin with 18.1 and end with 18.5, which will also a be a multi-event VERSUS throwdown.

That’s a lot to take in, especially if you’re new, but fear not! All will be explained in further detail beginning next week. Want to get a jump on it all?

  1. Register for the 2018 CrossFit Games Open
  2. Take the 2018 CrossFit Online Judges Course
  3. Send me the PDF of your complete Judges Course certificate
  4. Train hard, eat and recover well!

If you do all four things listed above and input an official score for all five events we’ll compensate the price of registration for your April dues! Those who also go all the way will receive a special treat from us at the gym.

Again, more details coming next week!


+ When the Government Decides How You Can Squat – Morning Chalk Up

CrossFit WOD for Friday 1/26


5 rounds for time:
27 wall balls, 20/14lbs
20 calorie row
15 box jumps, 24/20″
10 pullups

“PETE” Rx+

5 rounds for time:
27 wall balls, 30/20lbs
20 calorie bike/ski
15 box jump overs, 24/20″
10 chest-to-bar pullups

Post time to whiteboard!

Strength Ladder: 1(1,2,3,4,5,4,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 3/3

deadlift + high pull + snatch, deadlift + high pull + clean

Powerlifting WOD – Week 3/7, Day 3/4

box squat + bands, sumo DL + bands, hamstrings, quads, jumps

Gymnastics WOD

midline work & stretching literally everything

Kettlebell WOD

shoulder mobility, kb clean review

6 rounds for quality:
6 bent over row
6 cleans
6 alternating presses
6 squats

A look ahead…

CrossFit WOD for Saturday 1/27

for time:
10 muscle-ups
75 push presses, 35/25kg

(rest 5-10 min)

for time:
10 hang squat cleans, 90/60kg
50 calorie row

(rest 5-10 min)

ma box jumps (24/20″) in 5 minutes

CrossFit WOD for Sunday 1/28

AMRAP in 7 minutes:
2-4-6-8-10-12… etc.

(3:00 rest)

AMRAP in 7 minutes:
5-10-15-20-25… etc.
jumping squats
weighted situps, 10/5kg

Oh man. Another incredible Open season has past and we have some new champions to crown.

Team FCF

Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:

Blue Barracudas (Team Blue) finished out with a total of 614 points.

FLEX APPEAL (Team Green) finished out with a total of 706 points.

and Thundercats (Team Red) finished out with a total of 670 points.

Your winner for the #FCFio2017 is TEAM FLEX APPEAL!

Congratulations on all the (paleo) brownie points and bragging rites you just won.

FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.

Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.

We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.


+ Have you filled out the FCF Athlete Survey for Spring 2017 yet?
+ Why You Shouldn’t Walk on Escalators – The NY Times

CrossFit WOD for Thursday 4/6

for time:
1500m row
24 hang power clean
24 pullups
1000m row
16 hang power clean
16 pullups
500m row
8 hang power clean
8 pullups

Health = 30/25kg barbell. Rx = 43/29kg barbell. Performance = Assault Bike, 2×20/12kg kettlebells or 2×45/25# dumbbells.

Post time to whiteboard!

HellaFit WOD


10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups

8 min AMRAP:
– 5 front squats
– 3 push presses

10 min EMOM:
– 40-sec max effort KBS