The Triple G Chipper


Chip C and Leah W

Let’s see how you fare with today’s chipper! The Games-level athletes hit each exercise in pretty big sets.

ARTICLES

+ Has the Smartphone Destroyed a Generation? – The Atlantic

CrossFit WOD for Wednesday 8/9

for time:
100 pullups
80 med ball situps
60 pistols, alternating
40 calorie row
20 one-arm kettlebell push press, 24/16kg

Performance does GHD situps and 32/24kg push presses.

Post times to whiteboard / comments!

Olympic Weightlifting WOD

max clean & jerk, front squats

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal movement
– Mobility work
– Get up skills
– Swing drills
– Simple & Sinister

TREVOR

Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0

ARTICLES

+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media

CrossFit WOD for Friday 8/4

TREVOR

in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

power clean, squat, floor press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats

Gymnastics Strength WOD

movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching

Every Three

T

This weekend is the 2017 CrossFit Games! Unlike previous years it will not be held in Carson, CA and won’t be streamed on ESPN2.

Instead it’ll be hosted by Madison, WI and streamed live on http://games.crossfit.com!

ARTICLES

+ L.A. Will Survive the 2028 Olympics – The Ringer

CrossFit WOD for Tuesday 8/1

every 3 minutes for 24 minutes:
35 double unders
20 straight-leg situps
2 snatches

Post heaviest load to whiteboard / comments !

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

shoulder prep, handstands/HSPU, shoulder strength

EMOM for 15 minutes:
5 strict t2b
7 tuck hollow crunches

CompEx WOD

PREP

joint prep

WORK

YGIG, building up to a heavy: snatch pull + 3 shrugs + hang snatch

every 3 minutes for 24 minutes:
100m run sandbag run
5 TGU
3-position squat clean

PUMP

for 10 minutes:
10 front raise
8 one-arm high pull
6 push press
4 russian dips

Endurance WOD

There will be no coach but you can hit the track yourself!

8 rounds of 200m run, 200m walk

July is Over!

This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!

ARTICLES

+ We Evolved to Run- But We’re Doing It All Wrong – National Geographic

CrossFit WOD for Monday 7/31

back squat 5×3

15 rounds for time:
4 pistols
6 pushups
4 v-ups

Post time to whiteboard / comments !

Olympic Weightlifting WOD – this Saturday we max out in classes!

snatch + ohs complex, back squats

Powerlifting WOD

back squats, bench press, pullups

Kettlebell WOD

– Primal mobility
– Get up drills
– Simple and Sinister work

Suitcase Carries

ARTICLES

+ CJ Cummings Repeats, Wins 2017 Junior World Weightlifting Championships – BarBend

CrossFit WOD for Monday 7/19

deadlift 3x3x80%, 3x2x87%, 2x1x93%

Rx

3 rounds for time:
200m suitcase carry, 24/16kg
20 burpees
20 dips

Performance

3 rounds for time:
200m suitcase carry, 32/24kg
20 burpees
20 ring dips

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5 of 5

power snatch + OHS, power clean + front squat + jerk

Kettlebell WOD

– Primal movement warmup
– Turkish getups
– Working on snatches skills

Every Minute On the Minute

Mark B

ARTICLES

+ Athlete Who Failed to Qualify For CrossFit Regionals Now Identifies As ‘Weightlifter’ – The Overheard Press

CrossFit WOD for Thursday 6/1

(Performance)
every minute on the minute for 30 minutes:
– 40 double unders
– 11 thrusters, 35/25kg

(Rx)
every minute on the minute for 30 minutes:
– 25 double unders
– 8 thrusters, 27/19kg

(Scaled)
every minute on the minute for 30 minutes:
– 40 single unders
– 8 thrusters, 20/15kg

Post attendance to whiteboard!

Endurance WOD

Long Interval: 6x 1000m run, rest 4 minutes between efforts

FCF 2017 PRIDE SHIRTS!

Our 2017 FCF Special Edition Pride Shirts are available for pre-order! We worked on a different edition and even went as far as to tease it, but in the 11th hour had a stroke of retro inspiration and changed it up. We’re pretty damn happy with it!

Pre-order to ensure you get the size, color, & style you want.

Pre-order ends on Sunday, June 4th.

We have T-Shirts, Tanks, Racerbacks, & Crop Tanks available in a variety of colors for $30!

Order here now: https://fcf.sites.zenplanner.com/retail.cfm

Remember that we’ll be walking in the SEATTLE PRIDE PARADE on Sunday, June 25th. Signup sheet to be posted up in the gym soon!

A WOD Three Ways

ARTICLES

+ The Only Memorial Day Murph Strategy You Need – FloElite
+ Wow. This Woman is An Absolute Animal! – r/CrossFit

CrossFit WOD for Saturday 5/27

in teams of 3, for time:
5250m row
300 kettlebell swings, 32/24kg
wall sit

Post teams and times to whiteboard!

Competitive Exercise WOD

Determined by Robyn S and Ali S!

,

Summer, summer, summertime….

The sun is finally here and Pride month is just around the corner. Get moving with us in June and walk with us in the Pride Parade on Sunday, June 25th!

READY TO MOVE? 

Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. We will be running the following course options:

  • Morning – 7AM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Afternoon – 4:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Evening – 7:30PM on Tuesdays & Thursdays. 10AM on Saturdays.

Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.

We teach the movement fundamentals used in our regular CrossFit classes. We emphasize mechanics, consistency, and then intensity. This course will get you ready to join our full schedule of classes! Click here for details and to register.

NOT QUITE READY?

Try one of our upcoming free, no obligation Community CrossFit classes! You can RSVP here. These classes can be ‘just sweaty’ or ‘super tough’. All levels of experience and fitness welcome. We’ll guide you through it!

Already an FCF Athlete? Refer a friend and earn a $25 credit for you and your friend! Details here.

 

June is PRIDE Month at FCF

This year we have much of the same as last year planned to celebrate pride!

First off, we’re finalizing a design for adult t-shirts, ladies cut t-shirts, tanks, and possibly more. Preorder will begin next Monday and will close that Friday. We will order more for sale, but those who preorder might have the chance at choosing shirt color.

This year’s #PRIDE shirt prototype. Finalized design and preorders coming next week!

A post shared by Foundation CrossFit (@foundationcrossfit) on

Secondly, we will again representing Foundation CrossFit at the Seattle Pride Parade on Saturday, June 25th. We hope you can join us in marching because we had a ton of fun last year.

Mark your calendars and keep your eye out on the blog for more details as they come!