Holy Harrison!

Washingtonian Harrison Maurus representing the USA at the IWF Youth World Weightlifting Championships in Bangkok, Thailand. He set a 192kg clean & jerk record (that’s 422 lbs!) and won the 77kg Men’s category.


5 Things You Learn After Your First CrossFit Open – Pure Pharma

Patrick has a nice debrief on our Foundation Climbers team coming Tuesday!

CrossFit WOD for Monday 4/10

bench press 3x3x90%, then


5 rounds for time:
400m run
15 overhead squats

Rx = 43/29kg, Fitness = 25/20kg front squats, Performance = 52/38kg

Post rounds and reps to whiteboard!

Olympic Weightlifting WOD –  Week 3, Day 1

no feet snatch + snatch + snatch balance, back squat, strict press + snatch balance

1/2 v-up + v-up, db bent over row, front raise, weighted plank

Kettlebell WOD

Primal movement (with crawling) warmup (GFE if you have been coming to class)

Short Turkish Get Up skill refresher (or intro if new to movement)

Focused clean work. Making sure our rack position is solid. And working on efficiently moving from rack to overhead.

Squat or swing finisher (class choice).

Now It’s Sunday!

Brian C

CrossFit WOD for Sunday 4/9

5 rounds, each for time:
~150m farmer’s walk
10 kettlebell ground-to-overhead
10 burpees

Rest 2:00 between rounds.

Post fastest time to whiteboard!

HellaFit WOD


30 min AMRAP:

400m run
10 front squats
10 push presses
10 bent over rows
10 weighted lunges
10 controlled sit-ups

It’s Saturday

CrossFit WOD for Saturday 4/8

establish a heavy 3-rep deadlift, then

AMRAP in 7 minutes:
7 deadlifts, 80/55kg
35 double unders

Post max deadlift and score to whiteboard!

Competitive CrossFit


5:00 stations:
– yoke anderson squats
– parallel bar walks/swinging dips
– mace swings
– weighted pullup

20 single leg hip extensions
sprint drills


EMOM for 20 minutes:
a. 2 sandbag ramp runs (SPRINT)
b: 10 dumbbell hang power cleans, 2×50/35#
c: 10 deficit HSPU
d: goat belly hold


27-21-15-9 reps for time:
kettlebell snatch, 24/16kg
box jump overs, 24/20″



Markham M

Remember we have FCF MOVIE NIGHT tonight after the last Olympic Weightlifting Class!

+ AMA: The Founder of Evolve Move Play, and Co-Founder of Parkour Visions – r/bodyweightfitness
If Cancer Needs Carbs (Glucose) to Grow, Why Don’t Doctors Change People’s Diets When the Cancer is First Diagnosed? – Quora

CrossFit WOD for Friday 4/7


for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.

Post time to whiteboard.

Olympic Weightlifting WOD

if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats

if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press

weighted plank, chinese lat raise, plyo box jump, ramp sprints

Movie Night – Friday 4/7

Since we had so much fun (and were inspired so much) watching FITTEST ON EARTH: A DECADE OF FITNESS a couple of weeks back we decided to do it again!

Friday night we’ll watch “Golden Girl : Mattie Rogers”, a film based on one of USA’s top Olympic Weightlifters (who started as a teen CrossFit Games champion) talks about her sports background including competitive Cheerleading, her introduction to CrossFit and Olympic Weightlifting, and how she decided to pursue weightlifting full time. The movie shows her preparing for and competing at Jr. Pan Ams in Colombia.


You can also catch Mattie this weekend at the 2017 Nike National University & Under 25 Championships powered by Rogue Fitness.

The Winner of the #FCFio2017 is…

Oh man. Another incredible Open season has past and we have some new champions to crown.

Team FCF

Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:

Blue Barracudas (Team Blue) finished out with a total of 614 points.

FLEX APPEAL (Team Green) finished out with a total of 706 points.

and Thundercats (Team Red) finished out with a total of 670 points.

Your winner for the #FCFio2017 is TEAM FLEX APPEAL!

Congratulations on all the (paleo) brownie points and bragging rites you just won.

FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.

Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.

We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.


+ Have you filled out the FCF Athlete Survey for Spring 2017 yet?
+ Why You Shouldn’t Walk on Escalators – The NY Times

CrossFit WOD for Thursday 4/6

for time:
1500m row
24 hang power clean
24 pullups
1000m row
16 hang power clean
16 pullups
500m row
8 hang power clean
8 pullups

Health = 30/25kg barbell. Rx = 43/29kg barbell. Performance = Assault Bike, 2×20/12kg kettlebells or 2×45/25# dumbbells.

Post time to whiteboard!

HellaFit WOD


10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups

8 min AMRAP:
– 5 front squats
– 3 push presses

10 min EMOM:
– 40-sec max effort KBS

Have You Filled Out the Survey?

Carlos G

GET IT DONE! MAKE IT SO: Take the FCF Athlete Survey for Spring 2017


+ The CrossFit Off Season: Time To Fix These 3 Weaknesses – Tier Three Tactical

CrossFit WOD for Wednesday 4/5

EMOM for 16 minutes:
a. 3 hang cleans
b. 8 alternating single leg toes-to-bar

5 rounds for time:
10 alternating front lunges
10 burpee-over-bar

Fitness/Health = 30/20kg, Rx = 43/29kg, Performance = 70/50kg

Post time to whiteboard.

Olympic Weightlifting WOD

muscle clean + no feet clean + clean, front squat, pause upright row + high pull

partner slam ball toss situp, standing db russian twist, pause clean high pull, split press

Kettlebell WOD

Ground force
Turkish getup practice
Swing work (progressing to single arm and snatches)

Tasty Tuesday

Wendy C, Crystal B during 17.5

Have you filled out our SPRING ATHLETE SURVEY yet?!


+ Paleo Lunchbox Ideas – Nom Nom Paleo

A handful of FCF athletes are dialing in their nutrition a whole bunch of different ways (quality-wise like W30 or paleo, quantity-wise counting macronutrients or calories) for a multitude of different reasons (weight-loss, weight-gain, health markers, getting right for summer, etc.) and we’ve started a facebook support group for anyone interested in joining in.

CrossFit WOD for Tuesday 4/4


for time:
70 wall ball, 20/14# to 10/9′
60 russian kbs, 24/16kg
50 HR pushups
40 t2b
30 db squat snatch


for time:
60 wall ball, 20/14# to 11/10′
50 perfectly-vertical kbs, 32/20kg
30 knees-through-elbows
20 kb squat dead snatch, 32/20kg

Let’s test your capacity and see how UNBROKEN you can do this workout. Post time to whiteboard!

HellaFit WOD


30 min AMRAP:

10 shuttle sprints
20 hanging leg raises / v-ups
30 squat+press
40 walking lunges
50 KBS

VERSUS X Winner Announced!

There was a secret 5th event to VERSUS X: trying to read some of your handwriting! For VERSUS X the winner of The Golden Hammer was


The Thundercats owned both the ground-to-overhead ladder and the obstacle course. Like VERSUS III the Obstacle Course was where athletes could really make up points for their teams, especially with repeated attempts over and over until the clock ran out.

Great job to the other two teams Blue Barracudas and FLEX APPEAL for the awesome effort and sportsmanship. Really awesome to see so many people excited to throw down and cheer each other on.

Stay tuned for the winner of the 2017 FCF Intramural Open later this week!


+  CrossFit WOD 170328 – CrossFit Journal
Medicine Ball Clean Demo – CrossFit Journal

CrossFit WOD for Monday 4/3

bench press 3x5x85%

for time:
50 med ball cleans, 20/14#
25 push jerks, 70/50kg
50 med ball cleans, 20/14#

Olympic Weightlifting WOD

muscle snatch + no feet snatch + snatch
back squat
pause upright row + high pull
accessories: 1/2 situp, pause back extension, pause snatch high pull, bent over row

Kettlebell WOD

Ground force
Swing warmup
Armor Building Complex


Car Tab Fees!

(No April Fools Jokes in here)

When I renewed my tabs I forgot how much they were going to be with the ST3 vote I supported. Surprised the hell out of me. Just lost another pair of shoes out of my budget!

Remember that today Seattle sales tax increases to 10.1% and your FCF membership dues are subject to Seattle sales tax.

CrossFit WOD for Saturday 4/1

Kinda CFTS 16.8

In 4-person teams, AMRAP in 24 minutes:
30 double unders
15 power snatch, 35/25kg