Yet Another Take on CinDT

Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar

“So what’s this seminar we’re hosting on Tuesday all about?”


This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movement standards and learn to create universal progressions.

Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pulling
– The theory of Blocking Movement

This seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means


+ Scaling Your WOD, It Goes Both Ways – Just Alyssa


– Community CrossFit class on Sunday, 9/24 at Noon!
– Carl Paoli brings his Freestyle Connection Seminar to FCF on Tuesday, 9/26! Late evening classes cancelled for the event.

CrossFit WOD for Thursday 9/21

AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats

rest 5 minutes then

AMRAP in 10 minutes:
12 deadlifts, 70/48kg
9 hang power cleans, 70/48kg
6 jerks, 70/48kg

Performance does it in reverse order (DT then CINDY).

Post both scores to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!



Today’s complex begins with the full squat- do you get extension? Is your timing right with your change of direction? Are you stable enough to handle the movement? Then you’ll do a triple jerk dip squat, or the isolated dip portion of movements like the push press. Are you upright? Do you do better with a shallow or deeper dip? Then we’ll immediately test the dip again with an actual jerk. Just to tire your legs out again we’ll back squat. Finally you’ll do another jerk from behind the neck.


One of the many reasons we don’t offer an open gym!

+ Man Gets Body Part Stuck in a Weight at the Gym – Fox 10 Phoenix

CrossFit WOD for Wednesday 9/20


every 3:00 perform the following complex:
(squat) clean
3 jerk dip squats
back squat
behind-the-neck jerk

Add load as necessary. Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 2/3

clean complex, pause front squat

Kettlebell WOD

primal mobility

Faster Rope Climbs

Making sure you have protection for your lower leg (like a wrap or a knee sleeve) during rope climbs definitely help, but it is OBLIGATORY to know (and have confidence) in your ability to lock the rope in. Check out BOXROX for a helpful resource.


Andrea U-Shi Chang – Ground Force Method – LEO Training

CrossFit WOD for Tuesday 9/19

7 rounds, each for time:
3/2 rope climbs
14 pistols
28 double unders

Rest as necessary between rounds.

Post fastest round to whiteboard!

Gymnastics Strength WOD

squat prep, lower leg stretches, hanging conditioning, position training, kipping

CompEx WOD

AMRAP in 30 minutes:
800m run
1k row
20 burpees-over-rower

rest 5 minutes

2 rounds for time:
18 double unders
15 toes-to-bar
12 chest-to-bar pullups
9 thrusters, 52/38kg

Washington Weather is Back!

Hopefully this means a cooler gym for you to workout in!

FCF at the 2017 Pride Parade. Photo by Artur R

This week sees many long (20+ minute) workouts with a some lifts and sprints sprinkled throughout: tempo deadlifts, pullups/dips, rope climbs/pistols/double unders, 1/2 CINDY + 1/2 DT, Wodapalooza Week 2 Workouts 1 & 2, and the Lift Up Autism workout “LUKE”.


+ Want to Take Your Training Up? Stay Cool – Athlete Daily

CrossFit WOD for Monday 9/18

tempo 555X deadlifts 5×6

for time:
50 strict pullups
50 strict dips

Post time to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 1/3

snatch complex, pause back squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

WZA Online Challenge 17.1

Crystal B at the RCF Games 2017

Today you’ll try the first of two Online Challenges. The 2nd will be tomorrow’s workout! These events go on for three weeks.


+ WODAPALOOZA 2018 – Wodapalooza Fitness Festival

CrossFit WOD for Friday 9/15

WODAPALOOZA Online Qualifier 2017 – Week 1, WOD 1

AMRAP in 7 minutes: squat clean & jerks

Rx = 75/52kg, Performance 100/70kg.

Post total reps completed to whiteboard / comments !

Olympic Weightlifting WOD – Week 1 of 7, Day 3

snatches w/ forward and back rocking, clean & jerks with a call down

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Another Two-Part Sprint

Our gym philosophy on running is as follows:
– We generally subscribe to the idea that efficient running form with stronger bodies will produce better results rather just “pounding the pavement” and putting mileage in.
– Furthermore the workouts should be on some splits (depending on the length of the event you may be training for): short-interval, long interval, tempo, time trial, Fartleks, and sprints. This is of course paired up with a General Physical Preparedness program like CrossFit.
– As far as form is concerned we are POSE Method-biased: a cyclical “POSE – FALL – PULL” protocol is used with a bias towards forefoot striking.
– Sometimes we load the runs (odd-object carries, rucks, plate carriers or vests, etc.)


+ Trailer For the Death and Life of Marsha P. Johnson Showcases An Essential Piece of LGBTQ History – Birth Movies Death

CrossFit WOD for Thursday 9/14

21-15-9 calories rowed for time. Run 400m carrying a medicine ball around the block before each row.

Rest 5:00 then

4 rounds for time:
15 toes-to-bar
5 push jerks, 85/61kg

Rx = 70/50kg, Performance 85/61kg

Post times to whiteboard.

Foundations 11 WOD

21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)

Standing On Hands

One way we measure good athleticism is by testing if you have fully functioning hips and shoulders.

We test your shoulder strength by seeing if you have full range then eventually loading that range. Statically with things like handstands, dynamically with lifting loads overhead.


+ CrossFit Benchmark Box Plots – imgur
+ Kirkland Coconut Oil Settlement – Class Action Settlement

CrossFit WOD for Wednesday 9/13

3 rounds for time:
50 double unders
10 OHS, 61/43kg


5×3 hang power snatch

Olympic Weightlifting WOD

cleans with footwork-bias + jerk, pause front squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister