Monthly Archives: June 2016

Next Foundations Program begins July 12th!

By Jessie W

2016 Jan Foundations-65

Our next Foundations Program begins Tuesday, July 12th. This program is a 9 class series, 3 week series where we build (or rebuild) your “training toolbox” according to our methodology. For the seasoned athlete who has never done CF to the beginner who has never touched a barbell, Foundations will get you up to speed to eventually join our array of classes.

Remember, if you’re a current athlete with us and refer a friend in, you’ll both receive a $25 credit towards your memberships!


There are three options to choose from:

  • Morning Series – 7:00 AM on Tuesdays & Thursdays and Saturdays at 10:00 AM.
  • Afternoon Series – 6:30 PM on Tuesdays & Thursdays and Saturdays at 10:00 AM.

Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 1 hour. Saturday classes are 90 minutes. All athletes will come together for the Saturday classes. Makeups will be discussed in class.

Reserve a spot in one of our upcoming Orientations

Orientations are required for all new CrossFit athletes. It costs nothing more than an hour of your time and a commitment to get healthy and fit! In this session we will discuss your goals, previous training experience, and explain our take on the CrossFit methodology to you. The session will conclude with a workout so you can get a taste of what we offer and you see what Foundation CrossFit is all about!


Capitol Hill PRIDE Festival This Saturday

by Andrew B

CHS Comics | 2016 Capitol Hill Pride Map via CHS

PRIDE is coming this weekend! This Saturday the neighborhood will be celebrating a couple of blocks north of the gym.

On Sunday (gym will be closed) a bunch of FCFers will be marching and representing in the Seattle Pride Parade which starts at 4th & Union downtown.

The parade will last about 2.5 hours, ending at Second Avenue and Denny Way near Seattle Center. Viewers are encouraged to watch the parade from the sidewalks, leaving the street open for the parade. Pride volunteers will be stationed throughout the route and at the intersection of Denny Way and Second Avenue to assure the safe and orderly flow of parade participants throughout the area. Pedestrian crossing at Denny Way will be restricted to the east side of Fourth Avenue.

The Parade announcers’ booth and media viewing area will be located at Westlake Park on Fourth Avenue between Pike and Pine streets. ADA viewing areas are available at Westlake Plaza and on the east side of Fourth Avenue and Bell Streets. ASL interpreters will be available at both the Westlake Park Announcer Stage and at the Fourth and Bell Street announcer stage.

Come support! Come celebrate!

CrossFit WOD for Wednesday 21JUN2016

EMOM for 10 minutes: power snatch + hang snatch


4 rounds for time:
15 non-dominant leg step-ups, 24/20″
15 dominant leg step-ups, 24/20″
15 power cleans, 43/29kg


4 rounds for time:
28 pistols
15 power cleans, 52/38kg

Barbell Club WOD

3x3x80 or 2 to 5kg heavier than last week

4x2x80 or 2 to 5kg heavier than last week

4x3x80 or 2 to 5kg heavier than last week

:45 back ext hold
3 multi-directional lunge

Kettlebell S&C

2 min on/45 secrest, kb thrusters
2 min on/45 sec rest, goblet squats
2 min on/45 sec rest, swings
repeat for 3 rounds


Why LaCroix Sparking Water is Suddly Everywhere – Vox
Relax Your Feet and Other Tips to Achieve Ideal Running Position – CrossFit Invictus
Seattle is 3rd Most Popular PRIDE Parade – Seattle Refined
‘Free Lunch is Over’ For Tenants: $1k Hikes Hit Some Older Seattle Rentals – The Seattle Times
Men, It’s Never OK to Wear Open-Toe Sandals – Mashable

An oldie, but goodie:

Hell Yeah

by Andrew B

CGO 16point1-1#HYFRsquad

CrossFit WOD for Tuesday 21JUN2016

Squats w11d2
BS 1x5x60, 3x5x70
FS 1x5x60/70, 1x3x80/85, 1x1x90/97/102


AMRAP in 17 minutes:
20 muscle-ups
30 one-arm snatches, 32/24kg or 70/50#
40 handstand pushups
50 chest-to-bar pullups
60 burpees onto bumper


AMRAP in 17 minutes:
30 chest-to-bar pullups
40 one-arm snatches, 20/16kg or 45/35#
50 dips
60 pullups
70 burpees onto bumper

Compare to . Post time to whiteboard!

HellaFit WOD


30-min AMRAP

Relay 1
– 100m farmers’ carry
– goblet squat

Relay 2
– 50 KBS
– box jump/step-up

Relay 3
– 400m run
– double KB rack hold

Relay 4
– 50/35 push-ups
– weighted lunges


Hand Balancing 201- learn your level’s progressions for a multitude of potential handstand exercises: cast wall walks, handstand pushups, freestanding handstands, handstand walking, press handstands, and more!

Endurance Club – 6:30pm at the SU Track

“Skipping to Lou”

9x300m with 150m easy walk recovery between all efforts. No additional rest between sets.

– Total:  2700m
– Workout Details: Run 300m at a moderate pace, walk 100m, run 300m at a fast pace, walk 100m, repeat until you have completed 9x300m.
– Workout Pacing:  The 300m tempo will alternate from set to set.  The odd 300s will have a moderate pace and the even 300s will have a fast pace.
– Workout Focus:  Establish and maintain 2 different paces for this workout.  Your even numbered 300m times must be a minimum of 3+ seconds faster than your odd numbered 300m times.


The Easiest (and One of the Most Important) Fitness Tests You’ll Ever Take – Men’s Health
The Wonderful World of Voodoo Floss – CrossFit Invictus
The UFC Has Reportedly Been Sold For a Staggering $4.2 Billion Dollars – Yahoo News

Show off your PRIDE!

The Seattle Pride Parade is just around the corner, and your favorite CrossFit gym will be rounding out the end of the procession showing off our rainbow pride, FCF pride, and Seattle pride (in our new FCF Pride shirts now available for purchase at the gym). They clearly saved the best for last.

If you were considering walking the parade with us but haven’t committed, it’s not too late! We want to roll through downtown with as many members of our Foundation CrossFit family and extended family as we can. There will be instructions posted up at the gym this week so you can find out the what/where/when and join us in the march.

The only participation requirement is that you come with your FCF Pride shirts on (new or vintage), your brightest/most rainbow-y workout shorts and tights, and get ready to show off the strong bods you’ve worked so hard to achieve. And that’s the beauty of this opportunity–let’s show our community that anyBODY and everyBODY can Lift Heavy Love Strong.

Processed with VSCO with g3 preset

Processed with VSCO with g3 preset

Arms in the KBS

by Andrew B

2016 Jan Foundations-14Teada S

In a sport-style kettlebell swing, the arms stay relaxed so that you stay off tension with the arms and can reach higher volumes. In hard-style kettlebell swings, the arms stay locked as to develop more strength & power per swing. In CrossFit-style kettlebell swings, athletes should use whichever they prefer.

CrossFit WOD and Kettlebell S&C WOD for Monday 6/19

5 rounds for quality:
10 one-arm kettlebell swings, non-dominant hand
10 one-arm kettlebell swings, dominant hand

arm-bars, then


YGIG for some time: 2 double kettlebell cleans, 1 double kettlebell press, 3 double kettlebell front squats

Post to comments!

Barbell Club WOD

– 5x2x70 or 2 to 5kg heavier than last week
– from knee or just below knee to practice transitions and check bar path through hip

– 1x5x70
– drop 10 to 13kg then 3×5
– speed out of the hole > everything

– 4x6x65 of 1RM deadlift or 2 to 5kg heavier than last week
– hinge strength

2-3 rounds:
10 GHR (weighted?)
10 db split squats/side

accumulate a 180sec hollow


Five Steps To Becoming a Better Athlete – CrossFit Derive
Problems and Pros – CrossFit Journal
Warmup to Perform – Blonyx

If you don’t know, Dr. Ryan DeBell knows his sh!t:


by Andrew B

Danielle S double kb squat
Danielle S

Splaying the fingers aggressively keep the wrists flat for better kettlebell racking.

CrossFit WOD for Sunday 19JUN2016

SQUATS Week 11, Day 2
BS 1x5x60, 1x5x65, 2x5x70
FS 1x5x60/65/70/75/80

5 rounds for time:
200m farmer’s walk, 2×20/10kg bumpers
40 double unders
60 weighted step-ups, 20/10kg to 20/12kg

HellaFit WOD


30 min AMRAP:
500m row
10 squat + press
10 pushup + downward dog
10 lunge + twist
10 YTW



by Andrew B

CGO 14.3 - robyn judging kdKevin D finishes a rep as Robyn S judges

Using our standard of box jump, the athlete must start standing flat on the ground and the rep finishes when the athlete stands tall (and in control) on top of the box with both feet. Obviously jumping is the fastest and allows for better cycling, but requires much strength and resilient lower legs. That being said sometimes the step-up comes into play and is a better option for timing, pacing, and safety.

CrossFit WOD for Saturday 17JUN2016


AMRAP in 17 minutes:
50 calorie row
50 wall ball shots, 20/14# to 10/9′
50 shoulder to overhead, 52/38kg
50 box jumps, 24/20″


AMRAP in 17 minutes:
50 calorie row
50 wall ball shots, 20/14# to 9′
50 shoulder to overhead, 43/29kg
50 box jumps, 16/12″

Post results to comments!

Level 2 WOD


Yoga at 10am!

Come and stretch and relax your mind. Let’s get prepared for the weekend and next week


How to Survive an Active Shooting – Washington Post
Play the Darts Game
– Concept2
Barbells and Bonding – CrossFit Journal

PRIDE Shirts Are In

by Andrew B


We’ll sort it out for who preordered first, then we’ll have only a handful left for purchase. Remember: you snooze, you lose!

CrossFit WOD for Friday 17JUN2016

Squats w11d2
BS 1x5x60, 1x5x65, 2x5x70
FS 1x5x60/65/70/75/80

1/2 TOM

AMRAP in 13min
3 muscle-ups
6 thrusters
9 toes-to-bar

Post results to comments!

Barbell Club WOD

– 3x3x85

– 1x1x90
– drop 15kg then 2×3

– 5x3x60 of 1RM CJ

– 5x1x90

2 rounds:
– 5 box jumps
– 8 underhand overhead MB throw


Seven Drills to Improve Dorsiflexion in the Ankle – CrossFit Invictus
10 Most Popular CrossFit Workouts That Hit Every Modality – BTWB
The 2016 Open in Over… Now What? – Tabata Times
Philadelphia Becomes First Major City to Tax Soda – Huffington Post
The Chronic Disease: Dr. Dre’s Surgery Loses to Rick Ross Approach – CrossFit Journal

Tight Shoulders? Clean Up Your Lats: