Weighted Carries

SLU kb press_0001Heather F

Get it?! She’s one of the six pregnant CrossFitters at the gym!

We’re hosting a CrossFit Total this Saturday from 9am to 12pm. Test your 1RM back squat, 1RM press, and 1RM deadlift!

If participating, treat Thursday and Friday as Active Recovery. Come in and mobilize, work technique, but stay away from heavy loads and high volume.

WOD for Volume Thursday 4/2


Heavy Sleds, Weighted Carries, and Turkish Get-Ups

Post to the Cody app.

For some inspiration:

Pick Up Something New: 10 Loaded Carries to Strengthen Your Training (and Yourself) – Breaking Muscle

Robyn and HELEN

CGO 14.3_0106

Robyn during CGO 14.3

WOD for Volume Week Wednesday 4/2


push press 7×3




3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 30OCT2013. Post time to whiteboard/the Cody app.

How To Not Rip Your Hands and How to Fix Them If It’s Too Late – Breaking Muscle


SLU chipper_0011Kirk gets into the hole of the squat

We believe that you should squat and utilize the squat’s stretch reflex by using full range of motion (if you can keep your back flat) vs. tensioning your bottom position to just break parallel.

WOD for April Fool’s Tuesday 4/1


sumo deadlift 5×3



as many thrusters (61/43kg) as possible in 10 minutes. every minute on the minute do 5 burpees.

Post score to whiteboard/the Cody app.

Rethinking Fat: The Case for Adding Some Into Your Diet – NPR

LYNNE: bench/pullups

Versus 3 Blog_0008

Anthony P and Pao work their pullups as the crowd watches at VERSUS III.

WOD for Skill Week Monday 3/31


back squat 7×3. Go heavier than last week by ~5%.



5 rounds for max reps:
bench press, BW/.7BW

Post score to whiteboard/the Cody app.

Hey look, it’s Justin Thacker (yes, that Thacker).

The CGO Finale


WE ARE CLOSED TOMORROW, SATURDAY 3/29. We will be running the last CrossFit Games Open event (CGO 14.5) from 11am to 2pm at Foundation CrossFit. You are welcome to workout there if you’d like!

BBQ to follow starting at 2pm. Bring something to share and let’s celebrate our achievements!

WOD for Champagne Friday 3/28


Use today to prepare yourself for tomorrow’s event. Go through thruster and burpee technique, mobilize the areas that restrict good movement (as well as areas that might have been beat up from this week’s work) and game plan your work/rest intervals.

If you want to sweat without breaking yourself drag a medium-heavy sled around for a while, or hit the AirDyne for some intervals.


“CGO 14.5″

21-18-15-12-9-6-3 reps for time:
thrusters, 43/29kg
(bar-facing) burpees

Post time to whiteboard/the Cody app.

“Thrusters and burpees. We knew these movements were coming. Most people hate burpees. I think they’re a great life skill. But thrusters, ugh, they’re the worst. Thrusters are the Joffrey Baratheon of fitness. We put up with them in public lest we lose our heads. But behind closed doors we’re calling thrusters the C-word.”

Coaching Roundtable: CrossFit Open 14.5 Tips and Advice – Tabata Times


FCF Feb2013_0006

AJ working his false-grip at FCF 3.0

WOD for Skill Week Thursday 3/27

30 muscle-ups for time


100 pullups for time

Post time to whiteboard/the Cody app.

Rain Or Shine (We Run)

SLU jerk bench_0001soon-to-be father Paul S

Notice Paul’s position above? Feet are hip-shoulder width apart standing with knees and hips completely open. The bar is resting on his shoulders, with his abs tight and his chin tucked.

He could be ready for a press, a push press, or a jerk (depending on his grip), but this is the same position you’ll hit before each of your reps during your push press triples today!

WOD for Skills Week Wednesday 3/26


push press 7×3


6 rounds for time:
400m run
25 burpees

Post time to whiteboard/the Cody app!

Teamwork Make the Dream Work

Screenshot 2014-03-24 19.11.36The partner straddle/keg stretch

This weekend marks the last week of the 2014 CrossFit Games Open. This also means that we have one more CGO Event taking place at Foundation CrossFit this Saturday from 11am to 2pm. This means that CFSLU will be closed this Saturday before we return to a normal schedule.

Next week we’ll start with a retest of the entire 2013 CrossFit Games Open, doing each event every Friday so that you can compare to your results from last year.

  • Friday 4/4 – CGO 13.1
  • Friday 4/11 – CGO 13.2
  • Friday 4/18 – CGO 13.3
  • Friday 4/25 – CGO 13.4
  • Friday 5/2 – CGO 13.5

After that we plan to retest the entire 2014 CGO as well, hopefully with better conditioning and strategy (as strength won’t increase that much). This worldwide competition will be over and we’ll resume our normal training.

Thank you for your understanding and patience!

WOD for Skill Week Tuesday 3/25


deadlift 5×3


every 30 seconds for 10 minutes: 2 hang power snatches


every 20 seconds for 10 minutes: hang power clean

Post barbell loads to whiteboard/the Cody app.

Would anyone be interested if we sold weightlifting belts?