Entries by Andrew

Scout’s Honor

Russ planks! ARTICLES + The History of the Foam Roller – Physical Culture Study CrossFit WOD for Friday 10/20 The Cascade Classic Individual Event 1: Scout’s Honor for time: 10 deadlifts 10 burpee-over-bar 50 double unders 8 deadlifts 8 burpee-over-bar 50 double unders 6 deadlifts 6 burpee-over-bar 50 double unders 4 deadlifts 4 burpee-over-bar 50 […]

Barbell Sprint

Thrusters at the RCF Games 2017 ARTICLES + A Lesson In Longevity – The Cascade Classic We have Robyn, Zheng, Megan, Bobby, and Devin competing this weekend at the Cascade Classic, held in Magnusson Park this weekend! Come out and support! CrossFit WOD for Thursday 10/19 15-12-9 reps for time: power clean thruster Rx = […]

2017 WineStar Sommelier of the Year

Not only does he snatch well, but he can identify the region and vintage with his nose alone*! (*Not sure if that’s factual or if I just made that up. BUT I BELIEVE!) Meet the 2017 #WineStar Award Sommelier of the Year: Chief Instructor @guildsomm and MS Chris Tanghe (@cmtanghe)! https://t.co/GtEaHdUFag pic.twitter.com/70EXPqUPQR — Wine Enthusiast […]

Triplet Complex

Hugh! ARTICLES + Fans Fail to Recognize CrossFit Celebrity Athlete in Clothes – The Overheard Press CrossFit WOD for Tuesday 10/17 back squat 4×6 Rx EMOM for 21 minutes: a. 35 double unders b. power snatch + hang snatch + snatch c. 25 air squats Performance EMOM for 21 minutes: a. 50 double unders b. […]

Bring It

This week’s agenda is INTENSITY! Weighted carries/kb swings/burpees, back squats, double under/snatch complex/air squats, rack pulls, double unders/weighted situps, power clean/thruster sprint, Individual Event 1 from the 2017 Cascade Classic, and team conga lines. There will be no Sunday WOD as we will be hosting OUT//Seattle! For you guys, it’s essentially a smaller version of […]


The FCF crew at the 2010 Sectionals in Puyallup: Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up! ARTICLES […]

Pausing Below Parallel

Brett jumping As we humans get older, it’s a fact that we become more fragile. A very common injury (and fear) is slipping or falling because of what comes out of it: head injuries like concussions and traumatic brain injuries, hip fractures, back and spinal cord injuries like slipped discs, dislocated shoulders/elbows/wrists, sprains, strains, and […]

Deads, Dubs & Barbell Snatches

Carlos G It’s important to value INTENSITY over VOLUME in the grand scheme of training. When you come across something fairly short in time (10:00 or less), then your goal is hard and fast. Don’t let up because you feel like it- putting ourselves in positions of discomfort are what take us to the next […]

Day 2 of the Challenge

Because of course I’m going to share this: Now to FCF happenings: it’s Day 2/35 of the challenge! Use the hashtag #FCFeats when posting food pictures to social media: #FCFeats: Fall Nutrition Challenge, Day 1. This is dinner for two+. Bell peppers, tomatoes, sausage, olive oil, salt and pepper. I usually try to make enough so […]

The Start

Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress. Expect pistols/clean […]