Entries by Andrew

1k and 211kg

ARTICLES + Stop Taking NSAIDs – Barbell Shrugged CrossFit WOD for Thursday 5/18 for time and max jump rope sets: row 1k 20 UB thrusters amrap UB sets of 40du in 3:00 Rest as needed, then repeat. Score = time & double under sets. HellaFit WOD FIGHT GONE HELLABAD 5 rounds, 1 min each: 1. […]

Jump Over

ARTICLES + Bar None: Deal With It – the CrossFit Journal CrossFit WOD for Wednesday 5/17 for time: 1000m run 100 burpee box jump overs, 24/20″ 100 alternating dumbbell snatches, 50/35# Performance uses 24/16kg kettlebell dead snatches. Post time to whiteboard! Olympic Weightlifting WOD long warmup then clean & jerk max attempts Kettlebell WOD – […]

Tasty Tuesday

April 2017 Foundations ARTICLES + Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily CrossFit WOD for Tuesday 5/16 EMOM for 7 minutes: 4 strict/weighted pullups 12-9-6 reps for time: shoulder-to-overhead muscle-ups Performance = 84/57kg. Rx = 70/50kg. Fitness = 43/29kg & pullups + dips. Health = 25/15kg […]

May 15th through May 21st

AB, Kelsi, Zheng, Matt, Bobby, Ali, and Crystal at the RCF Games at the Starfire Campus A look at the week ahead: cardio/wall ball, (weighted) pullup development, shoulder-to-overhead/muscle-ups, run/burpee-box-jump-overs/dumbbell snatches, row/hang snatch/double under, “DANIEL”, deadlifts, kettlebell SDHP/goblet squat, thrusters/double unders/triple unders. In Olympic Weightlifting you’ll have a chance to max out the snatch, then the […]


CrossFit WOD for Sunday 5/14 Teams of 2 for time: 1 overhead walk around block 20/15kg 1 plate to chest walk around block 100 alternating burpees onto plates 100 alternating ground-to-overhead with plate 100 alternating plate squats 100 alternating ground-to-overhead with plate 100 alternating burpees onto plate 1 overhead plate walk around block 1 plate […]

HERO Friday

Jeff P Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories! ARTICLES + The Proper Way to Do a Hero […]

Thursday OHS and Burpees!

David H ARTICLES + Beat Butt Wink: Squat Big Without Hurting Your Back – Bodybuilding.com CrossFit WOD for Thursday 5/11 5-10-15-20-25-30 reps for time: overhead squats, 43/29kg burpees HellaFit WOD OH MY BALLS 25 min AMRAP: – 1 ramp sprint with med ball – 5/side single-leg deadlift – 10 hanging L-sits – 15 med ball […]

Working Women’s Wednesday

Jacki F and the CGO 17.3 crew To all of our super buff lady friends- we salute you. ARTICLES + Why Training Your Tendons Is Important – Mark’s Daily Apple CrossFit WOD for Wednesday 5/10 30-25-20-15-10-5 reps for time: front squats pullups Rx = 52/38kg and chin-over-bar pullups. Performance: 61/43kg and chest-to-bar pullups. Fitness = […]

Tasty Tuesday

Are you journaling your workouts? If you aren’t taking data points about yourself then how do you know if you’re making progress? Recording the variables can allow you better training protocols as well: are you recovering well enough? Did you bite off more than you can chew in the beginning of the workout, only to […]

Monday the 8th

April Foundations graduate Ander D Burpees are the ultimate expression of a human’s ability to get down and get up, taking you from a standing position to a prone position (laying on your chest and stomach) to a vertical jump. Scaling is simply a degree of speed and how many points of contact you take […]