by Andrew B

from the archives, here’s an classic CrossFit workout featuring an OG “Nasty Girl” Annie Sakamoto:

CrossFit WOD for 28JUN2016

20-second handstand, 20-second rest, for a long time, then

press 5×1
push press 5×3
push jerk 5×5

for 10 minutes:
200m farmer’s walk, as heavy as possible
20 russian twists

HellaFit WOD


Starts out as an EMOM for 10 minutes. Add one rep for each movement until the full complex cannot be completed within the minute. Then it becomes YGIG with a partner or 1-min/1-min work/rest for 20 minutes.

– front squat
– 1 set of lunges
– push press
– bent over row

Foundation Institute of Training & Technique: Law of Shoulder Strength & Applied Sciences

First we will test shoulder mobility, assign mobility homework, then cover the CROSSOVER SYMMETRY and try 4 different routines on it before discussing (then testing) how it translates back into the CrossFit workouts.

Endurance Club – 6:30pm at the track (or leave FCF at 6:20pm)

Remember: our Tuesday runs are for everyone and anyone is welcome! No membership required.


How to Bench: The Definitive Guide – STRENGTHEORY
Master the Squat – Dave Tate for T-Nation
This Is How Much More You’d Have to Pay For a Home Near Light Rail – Seattle Times
Reebok End of Season Sale
– Reebok