by Andrew B

2016 Jan Foundations-8Matt W

With the CrossFit Liftoff, powered by Rogue taking place this weekend, it means the next big CrossFit event will be The 2017 CrossFit Games Open toward the end of February.

I know it seems like a long ways away, but before you know it you’ll be signing up and we don’t want you worried- “Do I do it Rx or Scaled this week?”, “What movements limit me in these workouts?”, “Am I able to lift this weight?”, “Am I comfortable with these movement standards at both levels?”, “Can I link my muscle-ups together?”

We have plans to combat these idea and to tailor your training in a better direction.

  1. We will have at least two VERSUS Throwdowns set in the calendar prior to the Open. For those who don’t know, VERSUS is our intergym throwdown where we get to compete against ourselves in a more competitive setting. Like last time there will be teams within the gym led by Captains who will draft athletes in a private meeting.
  2. We will be releasing a FCF CLASS ROADMAP document to help guide all of our athletes to more potent training in regards to their personal goals, explaining which classes to take, when to take them, when to rest, and how to best utilize your time in and out of the gym.
  3. The gym setup is always subject to change. I’ll be moving equipment around for better use of space for all classes.
  4. We will be hosting some clinics and some seminars to improve specific skillsets, achieving some of the higher-end movements.

As always if you have any questions don’t hesitate to email us.

CrossFit WOD for Thursday 11/3

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to Fri 9/23. Post scores to whiteboard!

HellaFit WOD


  1. OH hold
  2. thrusters
  3. weighted lunge
  4. pushups
  5. athlete’s choice of cardio

*1 minute of midline work (plank, hollow, arch, reverse plank) after each tabata.


Coaching Roundtable CrossFit Open 15.3 Tips and Advice – Tabata Times