Entries by Andrew


Sheena demonstrating an overhead kettlebell swing ARTICLES + Dave Castro AMA on r/CrossFit on 8/24 at 4pm PST – r/crossfit CrossFit WOD for Thursday 8/24 AMRAP in 20 minutes: 5 kettlebell snatch/side, 20/12kg 10 kettlebell push press, 20/12kg 15 kettlebell swings, 20/12kg Post score to whiteboard! HellaFit WOD Our take on bootcamp workouts, this class […]


Our friend Carl Paoli​ will be at FCF Tuesday, 9/26 to run his 2-hour FREESTYLE CONNECTION seminar. We will be closing the gym that evening. Register here: https://freestyleconnection.pushpress.com/open/event/9304a357b1745cc7b4b2f7f03fe08ab7 (Only 8 spots left at the time of this posting!) ARTICLES + Freedom Through Movement: Carl Paoli on Sport and Life – Breaking Muscle CrossFit WOD for Wednesday […]


Crystal and Ali doing a tandem deadlift at the 2017 RCF Games ARTICLES + What a Park in the ID Tells Us About Urban Life – Crosscut + H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily CrossFit WOD for Tuesday 8/22 for time: 21 deadlifts 42 hand-release pushups 15 deadlifts 30 hand-release […]

Eclipse-A-Geddon 2017

Don’t look directly into the sun unless you have properly made glasses or Welding glasses/masks (Shade 14) This week we have NOT versions of some classic benchmarks: workouts similar to HELEN, DIANE, CINDY, JERRY, RYAN, and LYNNE. On Friday you’ll actually do the final event of the 2012 CrossFit Games: ELIZABETH + ISABEL + FRAN […]

Establish a Max

Setting a personal record at the 2017 Trident Championships ARTICLES + A New Type of HERO WOD – CrossFit Lumos CrossFit WOD for Friday 8/17 establish a 1RM clean & jerk Post loads to whiteboard! Olympic Weightlifting WOD – Week 7 of 12 snatch, clean & jerk Powerlifting WOD – Week 11 of 12 power […]

Cluster = Squat Clean + Thruster

Chris S demonstrates a very strong overhead position ARTICLES + Man Believes 41st Attempt at Max Snatch Will Be “The One” – The Overheard Press “Competitors will be assigned a starting time for Sunday’s workout. The top 40 men and top 40 women will compete in the early afternoon. All others will compete in the […]

Ranch Chipper

Mika T at the bottom of her squat A take on the Ranch Chipper from the 2016 Games, this is a calculated but fast sprint! ARTICLES + Nevermind CCTV in Slaughterhouses- We Need to End the Meat and Dairy Industry Altogether – The Independent CrossFit WOD for Wednesday 8/16 for time: 50 wall ball shots […]

2014: Muscle-Up Biathalon

Tina L during the FreeStyle Running Seminar ARTICLES + Rocking Straddle Stretch – Foundation CrossFit YouTube CrossFit WOD for Tuesday 8/15 Rx for time: 400m run 20 chest-to-bar pullups 20 broad jumps, 6/4′ 400m run 16 chest-to-bar pullups 16 broad jumps, 6/4′ 400m run 12 chest-to-bar pullups 12 broad jumps, 6/4′ Each time the athlete […]

WA Weather Is Back!

Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year: A new movie on NETFLIX called Icarus was released and it is a […]


Kristina B Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups. Or you can be this athlete. ARTICLES […]