5:22 pm

Monday March 2nd

Happy Clappers :)

Bench Press


Deload week. 40/50/60%

Review Squat Snatch

"Double Snatch"

For time:

100 Double-unders

10 Squat Snatch 155/105

80 Double-unders

8 Squat Snatch

60 Double-unders

6 Squat Snatch

40 Double-unders

4 Squat Snatch

20 Double-unders

2 Squat Snatch

Scale Snatch weight to something doable, but challenging. Each rep should be a single.

If necessary, sub Power Snatch + OHS for 1 squat snatch rep.

DUs can be adjusted with specific time or reps. Discuss with your coach in class.
Everyone should at least give Double Unders a shot today!

4:56 pm

Saturday February 28th


Classes are at 8AM and 10AM this morning!!!

New schedule is now in effect.

Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches

  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap.

The entire WOD is one continuous 15 minute segment.

Submit your scores here.


Scaled Suggestions

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

8:09 pm

Friday February 27th





Coaches will discuss scaling options for both & ways to approach the progressions for these high skill movements..

“Seagrams & Seven Up”

AMRAP 7 minutes of:

5 Handstand Push-ups

10 One-legged Squats, alternating

--Rest 1 Minute, then--

AMRAP 7 minutes of:

10 Push-ups

10 Wall Balls

Scaling options discussed in part 1. 
Try to stick with quality over quantity on WODs of this sort.
Try to work on a skill and get better in this format.

7:59 pm

Thursday February 26th



5, 3, 1+

"Partner Barbell PlayDate"

For total reps:

1 minute of Power Cleans

1 minute of Push Jerks

--Rest 1 Minute--

2 minutes of Power Cleans

2 minutes of Push Jerks

--Rest 2 Minutes--

3 minutes of Power Cleans

3 minutes of Push Jerks

Each partner needs a barbell, and will essentially be doing this workout as an individual.
You will be paired with someone for the sake of score.

Each segment (1/2/3 minutes) is for max reps during that time. 

Score is total Power Cleans and Push Jerks achieved as a team. 

Total = 15 minutes.

6:54 pm

Wednesday February 25th


Work to a heaviest set front rack walking lunges

10 steps, 5 each leg.


20 yard OH walking lunge (35/25)

50 air squats

20 yard OH walking lunge 

40 air squats

20 yard OH walking lunge 

30 air squats

20 yard OH walking lunge 

20 air squats

20 yard OH walking lunge 

10 air squats

Scale plate as needed.

7:06 pm

Tuesday February 24th

Bench Press

5, 3, 1+


5 Rounds for time:

Row 400m

2 Rope Climbs

50 Double Unders 

Scaling Options
Sub Rope Climbs with Pull Ups & T2B/Knee Tucks. Dsicuss #s with your coach in class.
Sub DUs for a lower total, or max DUs in 1 minute.

5:32 pm

Monday February 23rd


Back Squat

5, 3, 1+


"High Voltage"


1 Muscle Up

3 Hang Power Snatches 125/85 

5 Burpees

Scale Muscle Ups to 3 Ring Dips.
(Pull Ups appear elsewhere this week, so stick to jumping muscle ups, or dips as your chosen substitue today instead.)
Scale HPS weight to something you can do 3 times in a row with great speed and efficiency.
(You can also work your way up from a light weight to make sure it works for you).

6:19 pm

Saturday February 21st


Partner WOD



A) :30 Max Wall Balls, rest, 30 seconds

B) :30 Max Sit Ups, rest 30 seconds

One partner starts on wall balls, the other starts on sit ups. Continue alternating minutes with your teammate. In total, each athlete will be doing 10 rounds of each movement.
Score is total team reps.

6:07 pm

Friday February 20th


For time:
Row 500m
50 OH Reverse Lunges (35/25 Plate)
Row 400m
40 Box Jump Overs (24"/20")
Row 300m
30 Burpees
Row 200m
20 KB Swings (2/1.5)
Row 100m
10 Hang Power Cleans (185/125)

Scale plate, box, KB, and barbell as appropriate.

9:48 am

Member of the Month - February 2015

Congratulations to Lauren!!

FCF's Member of the Month for February!

Lauren has really stepped her game in recent months with a personal focus on technique, side drills, and really taking the extra time to hone her craft... some of the time all by herself late on Sunday afternoons.
Her efforts speak volumes in her progress recently, and I truly admire her no-nonsense approach to everything.
In her mind, she is either getting shit done, or wimping out. There is no in between. And we wanted to recognize her for hitting a lot more of the former recently.


1) What got your started in CrossFit at FCF?

I hate running. There it is. And I always forced myself to run because I thought cardio = running = losing weight/staying lean. The more I forced myself the more my knees fought me and before I knew it I was in 6 months of physical therapy to try and fix the damage I did. Eventually I said enough is enough and tried to find an alternative. I heard of CrossFit but didn't think I was in good enough shape. I've always enjoyed lifting and preferred it over running ANY DAY but I was one of those people who thought girls who lift get bulky. Then my boyfriend and I signed up for a Spartan Race 6 months in advance and thought maybe we should give CrossFit a try at least to get us in shape for the race (especially those rope climbs). If I didn't like it, I would quit. Almost a year later, I'm still here!

2) Where will we find you when you are not at the gym?

 If I'm not glued to my computer at work, you can find me with my cat, Sophia. I'm one of those cat ladies and I'm not ashamed. I even have knee-high cat socks I wear to CrossFit. I also love to eat, just ask my boyfriend. I often finish his plate after I inhale mine :) And cookies are my biggest weakness, love them all.


3) What has been your favorite accomplishment to date?

When I was able to finally do a strict pull-up. That was huge. I was recently able to get a few kipping pull-ups down, that was also a big moment. Before CF, I couldn't come close to a pull-up and I was determined to work my way up to it. After months of practicing I just gave it a shot one day and my chin was over the bar. It made me realize that nothing happens over night, but anything is possible if you stick with it.

4) What is your least favorite movement or WOD? 

Least favorite is running/sprinting. Nope, don't like it.

5) If you had to give a brand new member one piece of advice for their first class or first month, what would it be?

You are going to think you suck the first few months, not going to lie. But you are the only person that is going to get in your way. Maybe you lifted the least amount, or you ran the slowest, or you were only able to get 2 rounds in while the person next to you did 10, it is not a failure. Get that out of your head. You showed up, you tested yourself, you went outside your comfort zone, take pride in that. All you have to do is keep showing up, you will surprise yourself sooner than you think!

6) What are some of your goals for 2015?

Short term: Back Squat 1RM 200lbs, 5 unbroken strict pullups, 10 unbroken kipping pullups, Clean bodyweight, run a mile under 8 minutes, a successful headstand (yoga goal but still counts). Long term: Run a 5k and not pass out, attempt a muscle up, not swing when doing T2B, try more hero WODS, sign up for more Spartan Races. Oh yea, and sign up for a competition!

7) Explain CrossFit in 3 words:
Resilience, Empowerment, Community.

(Editor's Note: This might be our next t-shirt slogan.)