by Andrew B


CrossFit WOD for Tuesday 11/1

back squat 8x3x80, then

6 rounds for total reps:
1 min max cal row
1 min box jumps, 24/20″
1 min slam ball, 30/20#

Post results to comments!

HellaFit WOD


:40/:20 work/rest
3x each triplet
1 min rest between triplets

– squat
– pushup
– shoulder fly

– split squat, L
– split squat, R
– pullup/ring or hinge row

– ramp sprints
– shuttle runs
– jumping lunges


+ Stop Apologizing For Your Fitness Goals – Breaking Muscles

Your Teams for Mission: 2016 Goals

We asked you what you want to accomplish in 2016, but now what? The hardest thing about setting fitness goals is sticking to a game plan and putting in the necessary work. We have your back on the coaching side of things, and we’re asking you to come together to motivate each other towards common goals.


Based on your holiday card responses, we’ve grouped you into specific categories so you know which gym-mates are working on the same objectives. A great support system leads to great success! Utilize each other’s energy to keep yourselves accountable, drive each other to stay consistent with training, and get together and attend skills classes (stay tuned for a class schedule update once we complete the Open). If you named more than one goal, you’ll be in multiple groups–hey, the more the merrier!

Starting Thursday, Feb. 4th, we’ll post up your names on the community cork board, which will take position front and center at the gym. Look for your name and see who’s on your team roster(s). This is also an opportunity to get to know more of your fellow FCF-ers!

For right now, our focus is on preparing for and finishing the Open, then we’ll get right to work with specific programming and added Skills Intensives classes to get you that much closer to your vision for 2016!


New Year, New Rear!

by Sheena C.

Happy 2016, everyone!

We hope that you had a great holiday season and are back into a regular schedule. We handed out holiday cards (ahem, personalized/hand written by yours truly) to you through your journal at the gym (or by hand in case you use an app to track your progress), which had a tear off portion at the bottom. As cliche as it might be, we asked what your 2016 fitness goals are.

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You guys submitted some pretty awesome goals and we can’t wait to share them with you. Our goal, as usual, is to keep you guys accountable, make sure you’re enjoying the process, and achieve those goals!


If you haven’t submitted one yet, please return these tear offs with a fitness goal into the office by next Friday, January 31st! If you didn’t receive one, please let us know and we’d be happy to give one to you.

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Speaking of goals… check out episode 20 of HellaFit Radio, HERE.