ARAGOM

Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli.

ARTICLES

+ Best Gymnastic Grips for CrossFit – Garage Gym Reviews

CrossFit WOD for Tuesday 9/26

ARAGOM

for max total reps:
5 power cleans, 61/43kg
7 dips*
5 shoulder-to-overhead, 61/43kg

5-4-3-2-1 minute AMRAP & rests

*all AMRAP are max efforts
*pick up where you left off on each AMRAP

Post total score 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!

Gymnastics Strength WOD

station work, hang, stretching, handstands, Crossover Symmetry, planche work, still rings conditioning ladder

First Full Week of Fall

Bobby B during the Thruster Ladder at the 2017 RCF Games

WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link!

This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one of the even-numbered events from the 2017 CrossFit Team Series, the last of the Wodapalooza Online Qualifier events, the full version of LUKE, back squats and bench presses.

ARTICLES

+ Carleen Mathew’s Longest 278 Seconds – Morning Chalk Up

CrossFit WOD for Monday 9/25

KALSU

every minute on the minute do 5 burpees. in the remaining time do as many thrusters (61/43kg) as possible.

Score = time it takes to complete 100 thrusters.

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

pause snatches, pause back squats, chest fly, 3-position (hollow, 1/2, whole) V-up, box jerk, good mornings

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister

WZA 2017 Parts 4 & 5

Len S

ANNOUNCEMENTS

– Community CrossFit class on Sunday, 9/24 at Noon! Anyone is welcome to join! No experience necessary.
– Carl Paoli’s Freestyle Seminar is coming to FCF on Tuesday 9/26!

ARTICLES

+ Whole30 Sriracha [Recipe] – Nom Nom Paleo

CrossFit WOD for Friday 9/22

WODAPALOOZA 2017 WOD 4

2 rounds for time of:
40 calorie row
40 toes-to-bar
40 overhead squats, 43/29kg

Immediately into…

WODAPALOOZA 2017 WOD 5

5 minutes to find a 1RM hang snatch

Workout 4 is scored as the total time it takes to complete the two rounds of the triplet. Workout 5 is scored as the heaviest single lift in pounds on the 1RM Hang Snatch. Post both scores (workout 4 and workout 5) to whiteboard!

Olympic Weightlifting WOD

snatches and clean & jerks, pullups

Kettlebell WOD

– Andrew is subbing for Patrick tonight!

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?”

GLAD YOU ASKED!

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

ARTICLES

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

ANNOUNCEMENTS

– 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!

An OKAYBRO

THE OKAYBRO, Dave T

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.

ARTICLES

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

(KINDA) OKAYBRO Complex

every 3:00 perform the following complex:
(squat) clean
3 jerk dip squats
jerk
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.

ARTICLES

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”.

ARTICLES

+ 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