Archives for February 2018

Crossfit WOD – “Optimus Prime”

Build to a Heavy Set of 3

“Optimus Prime”
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Compare to April 2017
Make Up Day:


Amazing deadlifts today during the initial triples! The first pull is always the hardest compared to the last two. Misfit Athletics does a great job of explaining initial deadlift mistakes and addressing possible solutions to fixing your first pull. Enjoy!

Crossfit WOD – “Hot Seat”

“Hot Seat”
3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00


Crossfit WOD – “DOUBLE TIME”

Clean and Jerk
Build to a Heavy Single

“Double Time”
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)


Here is an in depth, frame by frame, view of a clean and jerk from coach Chad Vaughn. As he goes review every portion of the pull, catch, and press pay close attention to the portion of the lift you struggle in the most. Enjoy!

Make Up Day – Are You Ready For the Open?

 Is the Open for Me?

Almost a year has passed since Open Workout 17.2, but Theresa Grandel still clearly remembers the moment she unexpectedly found herself on top of the bar.

“I was so happy. Just so happy. It was super amazing, and I had this big smile on my face because I didn’t think I’d be able to do it,” Grandel said of performing her first bar muscle-up. She accomplished the feat at the age of 41 during the 2017 Reebok CrossFit Games Open….

Every year, the Open is full of moments in which ordinary people find themselves achieving things they thought were impossible. Such moments are hard to create on a regular training day.

“The spirit of the Open is amazing, and it helps you do things you never thought you could do,” she said. “Every year, I’m always able to do so much more than I think I can.”

Colin Farrell, a coach at Potomac CrossFit in Arlington, Virginia, said watching people exceed their expectations is one of the most rewarding parts of the Open.

“Athletes are forced to go a little harder or attempt things they never would. Sometimes newer athletes are intimidated to give (the workout) a go. … But during the Open, they make the jump and are often really surprised how strong, fast and capable they are,” Farrell said.

People rise up, no matter what level they’re at or how old they are.

“The body is often much stronger than the mind will allow, so having a group of friends cheer and motivate you through a grueling workout somehow unlocks some hidden capacity,” he said.

Copus said confronting her fears and overcoming a challenge makes the Open particularly rewarding.

“I want to throw up before every Open workout. I really do. It’s scary, and you absolutely do have to find the courage to dig deep. But it’s the best feeling in the world to be courageous and know you’re pushing through. I always know I’m going to be so proud of myself at the end. That’s an indescribable feeling,” she said.

Read the entire article HERE, for more inspiration.

Sign up HERE for the OPEN and be part of your CFF Team!

Crossfit WOD – “Eighteen Wheeler”

Overhead Squat Build to a
Heavy Set of 10

“Eighteen Wheeler”
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar


Crossfit WOD – “Water Works”

Push Press
5 Sets of 3 – climbing

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row


Full Elizabeth!

Pausing Front Squat
1 Rep On the Minute x 10
2 Second Pause in Bottom

CrossFit Benchmark WOD – “Elizabeth”
Squat Cleans (135/95)
Ring Dips

Compare to:
December 2015,  November 2015January 2014,  April 2013December 2012,
January 2012

“Elizabeth,” one of CrossFit’s original six “Girls” WODs. It was first posted on as the workout of the day for Friday, September 12, 2003 (030912).

Squat cleans are the original prescribed (Rx) movement for “Elizabeth.” One popular scaled variant of the WOD, “Power Elizabeth,” calls for power cleans instead of squat cleans.

A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth,” “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same ahletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.”

Big kudos go out to these people today!  Andy had a 5 minute PR on “Elizabeth” today!  WOW!  He had magic shoes and a whole lot of practicing good form in his squat over the last couple of years to push him to a new PR.  Tom has also been more diligent in his stretching and squat form practice and it really showed.  Some of the best squats we have seen right there!  MARIJA!  Marija has made leaps and bounds over the past month, changing her stance, focusing on her knee position, and learning to really keep her heels down.  Her depth, back position, and ability to drive her torso straight up out of the bottom of the squat has changed dramatically from all her hard work in perfecting her position.

Just can’t say enough how proud I am of you guys!!!!  DOIN’ IT!

Sunday Core and Make Up Day



Crossfit WOD – “Heave-Ho”

In Teams of 3, AMRAP 25:
75 Calorie Bike or Row, 75 Thrusters (95/65),
10 Rope Climbs (15′)
75 Calorie Bike or Row, 75 Power Snatches (115/80),
10 Rope Climbs (15′)
75 Calorie Bike or Row, 75 Clean and Jerks (135/95),
10 Rope Climbs (15′)
Opt. A
Scale to 50 cals, 50 barbell mvmt., 6 Climbs

Crossfit WOD – “Tread Water”

“Tread Water”
2k Row
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Compare to July 2017