Monthly Archives: May 2014

Fri 5/30

CGO 14.4

complete as many rounds and repetitions as possible in 14 minutes of:
60 cal row
50 toes-to-bars
40 wall-ball shots, 20/14#
30 cleans, 61/43kg
20 muscle-ups… READ MORE …

A Letter From Paolo

Five years ago in 2009 I was a short, scrawny kid, who couldn’t do pull-ups without a band (there’s video proof) and had no coordination with any Olympic-style lifts. Back then I also rocked a Bruce Lee hairstyle and you could still see the skin on my arms. Today, I’m proud to say that I am less scrawny, have grown to love tossing a barbell overhead and (if you’re lucky enough to see me without a beanie or hat on) my hair is kept clean and short.

2009 at FCF 1.0

For those original FCF 6AMer’s (you know who you are!), one of your first memories of me might be the quiet kid who went through the workout too fast and threw up in the bathroom after round 2 of 5. Thankfully, hundreds of WODs later, I have enough experience to know when to take it down a notch. Eventually the things I fell in love with at the gym like the post-workout highs, the soreness, the family-feel of the gym environment, being part of a team, and the fact that we were working together to push each other to better ourselves as athletes and human beings lead me to want to become a leader. To help others in their journey of fitness, whether it was casual or serious, has kept me coming back every day (morning) for the last four years.

One of the first videos Pao ever did for the gym

Another one from September 2010

Sadly, this post is to announce that I will no longer be leading you in classes after this month. Starting in June, I will be working full-time with Cody App team helping produce media content and video.  I’m very excited to share my style and vision with them and the audience they capture. This opportunity will allow me to pursue my dream and passion of working with others through the creative lens. Don’t worry though, this won’t be good-bye forever, as I will still be around… most likely in class with you!


I want to thank you, the athletes, for the last four years I spent serving and learning with you. Thank you for allowing me to lead part of your journey in fitness and to help you achieve your goals one by one. The conversations and interactions with you all have not only helped me develop as an athlete and a trainer, but as a person. I am proud to call you my friends- you have taught me humility and given me confidence in my abilities moving forward.

Thank you again for giving me the chance to be one of your leaders- your dedication continues to inspire me.


– Paolo Sanchez

Tues 5/27


12 minutes to establish a heavy snatch


3 snatches* every minute on the minute for 10 minutes

then rest, adjust weights and

3 clean & jerks* every minute on the minute for 10 minutes

* Use approximately 60% of your respective 1RM for each lift.