Friday 1/4

Nutrition Logo.jpg

2018 KG3 Nutrition Challenge

Current Events

  • There is a change to the Saturday schedule:  the 8AM CrossFit class will now be at 730AM, the 9AM community and Kids classes will stay the same.  We did this to try and fix the parking issues we were having!
  • No Kids Class on 1/20/18 @9AM
  • Parent/Kids Class: 1/7/18 @12PM, $5 cash per person
  • The open starts 2/22!  Less than 2 months away!  Registration will start 1/11! Keep up to date with info at
  • Send all your good vibes to Coach Zach next week as he travels to Miami to compete at Wodapalooza in both the Weightlifting and Team competitions! Wear your "Watts" Shirt or any FWCF Shirt 1/12!  Competition Details at:

Coaches Corner

  • Ready to get those pull-ups just in time for the open?  Heres a quick 4 week program to build that pulling strength:
    • Warmup:


  • 10 Scap Pullups

  • 10 Hollow/Arch Swings

  • 10 Band pull Downs

Crossover Symmetry: Heres a video how to use it

Week 1

Day 1: 3x10 Banded Pullups (Volume)

Day 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups (Strength)

Week 2

Day 1:3x 12 Banded Pullups (Volume)

Day 2:10x2 Strict Pullups (Strength)

Week 3

Day 1:3x 15 Banded Pullups (Volume)

Day 2:10,9,8,7,6,5,4,3,2,1 Strict Pullups (Strength)