Entries by Andrew

CGO 17.5 is …

I was wrong guessing the Open workout. As always. That’s why I’m not in the game of prediction! Notes on 17.5 – Wear shoes that allow you to jump rope comfortably. – Have your most comfortable jump rope handy. Practice picking it up and putting it down nicely for fast transitions. – Stretch your shoulders […]

Coffee Naps

Kelsi A Thrusters are coming. Every last workout of The CrossFit Games Open has ALWAYS included thrusters. The question is what will it paired with? A lot of people are guessing double unders. I think it’ll be a couplet of doable work- the difference will be who wants it more. Who gets into the pain […]

This Weekend’s Events

FRIDAY At 7:30pm we will be showing the newest from CrossFit Films, FITTEST ON EARTH: A Decade of Fitness so workout at 6:30pm, stay and watch the film, and make sure to bring your own drinks and snacks SATURDAY Our intergym throwdown series sees it’s tenth version of VERSUS. Blue Barracudas vs FLEX Appeal vs […]


Practice this yesterday! And today! And tomorrow! Breathing exercises are becoming more popular in the training world, even though it’s something we all already do. The Valsalva Maneuver, Pranayama, and others have been around forever. Wim Hof has popularized a scientifically-backed method that feels crazy when you practice it enough. For those who’ve chatted with me […]

Thrusters Are Coming (Burpees Too)

And 17.4 aka 16.4 is done! ✔️ zoom in to see these goofy faces.. now go take care of your backs! 😉 #intheopen #HYFRsquad #crossfit #17point4 #16point4 #ibrokemybackspinal A post shared by Foundation CrossFit (@foundationcrossfit) on Mar 18, 2017 at 1:07pm PDT Three athletes competed, three athletes podiumed! Big thanks to @fortissportsusa for hosting such […]

Swat Gear Shuffle

CrossFit WOD for Sunday 3/19 for time: 10 burpees 100m farmer’s carry, 32/20kg 10 burpees 100m farmer’s carry, 32/20kg 10 burpees 100m rack carry, 24/16kg 10 burpees 100m rack carry, 24/16kg 10 burpees 100m overhead carry, 20/12kg 10 burpees 100m overhead carry, 20/12kg Rx does one kettlebell, Performance does two kettlebells. HellaFit WOD TABATA THIS+THAT […]

Capitol City Weightlifting Championship

While we gear up for 17.4, let’s wish Tony, Ann-Marie, and Sam good luck as they compete this weekend at the Capitol City WL Championship! 🏋🏻🏋🏻‍♀️🏋🏻 A post shared by Foundation CrossFit (@foundationcrossfit) on Mar 17, 2017 at 7:54pm PDT Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in […]

CGO 17.4 is…

… CGO 16.4! ARTICLES + Coaches Roundtable: CrossFit Open 16.4 – Tabata Times CrossFit WOD for Friday 3/17 CGO 17.4 aka CGO 16.4 Rx AMRAP in 13 minutes: 55 deadlifts, 102/70kg 55 wall-ball shots, 20/14# to 10/9′ 55 calorie row 55 hspu Scaled AMRAP in 13 minutes: 55 deadlifts, 61/43kg 55 wall-ball shots, 20/10# to […]


Nadia T The power position is not only used in the reception of the bar, but also on the way up (aka Position 3) to make sure you’re providing a vertical bar path and power the movement with the legs. ARTICLES + The Power Position: The Most Important Position – Danny Camargo for Box Life […]