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with Carl Paoli at the FreeStyle Connection Seminar

On the agenda this week:

CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5

Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.

Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.

HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!

Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!

Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!


+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games

CrossFit WOD for Monday 11/6

for time:
40 handstand pushups
40 front squats, 80/60kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats

snatch push press, step-ups, weighted v-ups

Powerlifting WOD – Week 5/7, Day 1/4

Max Effort Upper Body

floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

Recipe for the Weekend!

We’re approaching the end of week 4 which means we have one week left of our challenge! Keep it up everybody!

Here is a fun new tool we got recently: Veggetti Spiral Veggie Slicer

It’s a small hand-held vegetable slicer and in comparison to the bigger version we previously had, it’s much easier to use and saves kitchen space! We haven’t used it for much veggies yet aside from zucchini. I love the quick access, quick cutting, and quick clean up. Plus the spiralized noodles that come from it are super fun.

Zucchini noodles! We set some aside to offer to Lily as well. Quick saute in the pan to add a little warmth and “cooked/crispy” texture with some olive oil + salt/pepper to taste (we omit that for Lily and just add the olive oil).

Zoodles, Marinara, Meatballs

Recipe for this quick meal:
– 2 zucchinis for noodles
– Dorot garlic*
– Dorot basil*
– sugar-free marinara in a jar or make your own! (we used two cans tomato puree with crushed tomato, diced onions, carrots, olive oil, green dried spices, and salt)
– meatballs: we used a package of ground beef with almond meal (as a binder) minced bell pepper and cooked in Kerrygold butter.

Use the veggetti to make your ‘zoodles’ and set aside. Set your pan to medium-high heat while you combine your seasoned beef with the minced bell peppers and almond meal into meatballs. Throw some butter on the pan before cooking, 5-8 minutes per side(s), making sure you rotate every so often. You can get a second pan going for the zoodles or save for later since it’s a quick saute. After the meatballs are done you can throw them in a pot with the marinara already on a low heat. Voila!

Looking forward to using the tool more often. I’m thinking of making some sweet potato curly “fries” or maybe even some regular potato “fries”.. I’m a sucker for those.

Happy weekend & happy meal prepping!


*fresh is always better, but these are really awesome when you’re cramped for time



Sean K

To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.


+ This 63-Year-Old Could Lift a Baby Elephant – KUOW

CrossFit WOD for Friday 11/3

CGO 13.4

AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar

Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg

Post score to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

jerk max, overhead squat max

Powerlifting WOD – Week 6/7, Day 3/4

reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank

Gymnastics Strength – Class 54

muscle-up progressions: skills, strength, then assisted versions


Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Big Bench

The bench press is an underutilized strength movement in the CrossFit world, even though it’s one of main competition lifts in Powerlifting, which CrossFit takes many cues and protocols from.


CrossFit WOD for Thursday 11/2

Find out what a Powerlifting class is like today!

bench press 9×3 + accessories (kettlebell bench press, close-grip pushups, JM presses, tricep pushdowns, and standing barbell oblique crunches)

Post heaviest load to whiteboard!

HIIT Class WOD – 12pm

Joint Prep with Ido flow

6 min of:
50m sandbag carry
10 sandbag squats
50m sandbag carry
10 sandbag shoulder to overhead

Row Sprints
:50s slow/:10s sprint x 2
:40s slow/:20s sprint x 2
:30s slow/:30s sprint x 2
:20s slow/:40s sprint x 2
:10s slow/:50s sprint x 2

Breathing tempo 3251

HIIT Class WOD – 5:30pm

Movement patterns / stretches up the ramp

Workout 1) Fun w/ a Box

Side 1 – 7 incline push ups + 14 incline mountain climbers
Side 2 – 7 decline plank ups + 14 seated flutter kicks
Side 3 – 7 dips + 14 incline grasshoppers
Side 4 – 7 box jumps + 14 seated knee tucks

2 min cool down

Workout 2) Fun w/ a Ball

1 – slam ball
3 – slam ball sit ups
5 – seated slam ball presses
7 – slam ball squats
10 – slam ball toe taps
8 min EMOM

2 min cool down

Workout 3) Lungs and Abs

3 station shuttle run
10 seated russian twists
15 single unders
10 crunches
5min of work!

Pull & Push


Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.

1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.

2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.

3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.


+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times

CrossFit WOD for Wednesday, November 1st

AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups

Post scores to whiteboard! (run doesn’t count for anything! just reps)

Olympic Weightlifting WOD – Buffer Week, Day 2/3

3-position clean, front squat max

Powerlifting WOD – Week 6/7, Day 2/4

pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

Introducing HIIT

Our newest class on the FCF menu this November: HIIT!

HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), repeated numerous times. With the time spent in the higher spectrum of intensity, we cannot sustain that work too long, so you can expect a doable warmup into two or three workouts, then a post-workout task.

We utilize many multi-joint movements which are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results! The more work you do in less time, or the higher the power output, the more intense the effort. By employing intervals we dictate your work, but also allow you time to rest and recover. Allowing us to control time keeps your work honest and leads you to your goals faster than usual.

By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness. We keep it fun by trying new things we wouldn’t do in our normal CrossFit classes!

Beginning in November, we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.

On To Week 4!


Can you guys believe we’re already into week 4 of our challenge? Not much has been happening, though I know this past weekend there were a ton of Halloween happenings. I hope you all had a wonderful time! Now I expect you all to reset this coming week like…

I also wanted to share Michael C.’s Halloween costume this year: so clever, so simple, and “why-didn’t-I-think-of-that” ! Haha! I hope it serves as a reminder to use your IP/favorite tool to cook/prep. I plan on dressing up to coach on Tuesday, so wear your costumes one mo’ time!

Before I sign off, will you do me a favor? Sometime this week in the gym.. I’d really love it if you would go to the whiteboard (closest to the windows) and take a look at who else is participating in the challenge. Find someone who is doing something different than you and strike up conversation. Ask them how it’s going! Maybe you don’t know much about what they’re doing and you want to know more about it. Then share with me what you find out by chatting at the gym (if it’s not too hectic) or sending me an email.

Have a wonderful week!

– Sheena


CrossFit WOD for Halloween Tuesday 10/31

Put your Halloween costume to good use (AGAIN) by showing up to workout in it!

3 rounds for time:
50 double unders
15 push jerk, 43/29kg

Post time to whiteboard!

CompEx WOD

Each with a 5:00 time cap:

21-15-9 rft:
db/kb burpee
db/kb kettlebell swing

15-12-9 rft:
db/kb burpee
db/kb thruster

12-9-6 rft:
db/kb burpee
db/kb jerk

Gymnastics Strength WOD – Class 53

– hanging and support warmup
– skill work
– strength work
– putting it all together


forward roll intro

Foundations WOD – Class 7


150 wall ball shots for time