2014: Muscle-Up Biathalon

Tina L during the FreeStyle Running Seminar


+ Rocking Straddle Stretch – Foundation CrossFit YouTube

CrossFit WOD for Tuesday 8/15


for time:
400m run
20 chest-to-bar pullups
20 broad jumps, 6/4′
400m run
16 chest-to-bar pullups
16 broad jumps, 6/4′
400m run
12 chest-to-bar pullups
12 broad jumps, 6/4′

Each time the athlete breaks a set of pullups they must run a 200-meter lap.


for time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400m run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Time Cap is 18 minutes. Post times 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!

Endurance WOD

Short Interval: 4 rounds 400m run, 90s rest, 300m run, 60s rest, 200m run, 30s rest

Gymnastics Strength WOD

movement games, hanging & handstands supersets, single leg work, tempo compression conditioning, midline, bridges

HBD Gus!

Gus and Tina at last year’s PRIDE march.

Join us this Sunday 6/25 as FCF represents and marches again! Consider it cardio or active recovery- we’re bringing some equipment along for anyone else who wants to do more!


+ How to Be An Ally During Pride Month – Nylon

CrossFit WOD for Friday 6/23


5 rounds, each for time of:
5 power clean, 61/43kg
10 front squat, 61/43kg
5 jerks, 61/43kg
20 pullups

Rest 1:30 between rounds.

Post all five rounds to whiteboard.

Olympic Weightlifting WOD

snatch, clean & jerk

Powerlifting WOD

power clean, back squat, bench press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings, lunges and rows and lots of them!

Gymnastics Strength WOD

stretching, muscle-up and handstand development, midline stabilization conditioning, more stretching

Did You See?

Kai H, Nadia T, and Tina L

Our schedule has expanded! More classes and class times have been added to your muscular and sweaty pleasure. READ, DAMN IT, READ:

We’re always tinkering, so if you have any ideas let us know.


+ Does the Sound of Noisy Eating Drive You Mad? Here’s Why. – TIME

She’s back!

CrossFit WOD for Thursday 4/27

5 rounds for time:
20 overhead squats, 43/29kg
20 toes-to-bar
20 calorie row

Performance uses Assault Bikes. Post time to whiteboard!

HellaFit WOD


50 each for time:

– wall balls
– active hangs
– double unders
– wall balls
– double unders
– active hangs
– wall balls