Monthly Archives: October 2016


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

FRANkenstein 2016

Andrew B

Boobie Benefit 2016 LiftersThe 8am Lifters from Saturday

We had such a good time this weekend at the FCF Boobie Benefit 2017, completing over 10,000 burpees in less than two hours. Whoa.

A debrief and pictures from the event coming soon!

CrossFit WOD for Halloween Monday 10/31


21-15-9 RFT:
clusters, 52/38kg
c2b pullups

Post time to whiteboard!

Barbell Club WOD

barbell warmup on trainer’s commands, then

back squat
– 5x3x70 or two to five kg heavier than last week
– try 3-count down, slight pause above parallel, bounce, explode up

high hang snatch
– 5x2x70 or two to five kg heavier than last week
– no lower than Pos3/”power”

tall jerk
– 5x3x55 or two to five kg heavier than last week
– dip, drive, pause at full extension, then quickly push body down into receiving position
– split or power

– 3min weighted plank
– 5 round superset: 10 empty bar bicep curls + 12 diamond pushups. use appropriate loading. maybe heavier than last week

Kettlebell Strength & Conditioning WOD

swings and things


+ People Love Gyms Like CrossFit and Pure Barre Because They’ve Made Fancy Fitness a Status Symbol – Quartz

Funday Sunday

by Andrew B


CrossFit WOD for Sunday 10/30

TGU for 20 minutes, then

30-20-10 for time:
back squat, 52/38kg
power clean

Fitness = 52/38kg, Performance = 70/50kg

Post time to whiteboard!

HellaFit WOD


EMOM for 10 minutes, adding one rep for each movement until the full complex cannot be completed within the minute. For the rest of the first 10 minutes, try to complete as many sets as possible. Rest at minute 11. Then continue 1-min/1-min work/rest until minute 30.

Double KB:
– front squat
– push press
– 1 set of lunges


+ Night Market at Chophouse Row – Chophouse Row Facebook

NATE / Regional NATE

by Andrew B

2008 1118 Nate A pressNate A really enjoying his workout

Flashback Friday: the picture above was taken on 18NOV2008 at FCF 1.0 off of Lake City Way.

We’re coming up on the 9 year anniversary since FCF has been in business!

CrossFit WOD for Friday 10/28


AMRAP in 20 minutes:
4 chest-to-bar pull-ups
7 dips
12 kb snatch, 20/12kg



AMRAP in 20 minutes:
2 muscle-ups
8 kettlebell swings, 32/24kg


Regional NATE

10 rounds for time (20min time cap.):
4 strict muscle-ups
7 strict HSPU
12 kb snatch, 32/24kg

Compare to 02SEP2016, 09MAY2016, 04JUL2016.

Barbell Club WOD

snatch-grip deadlift to power position + low hang snatch
romanian deadlift
accessories: delts, traps, knee jumps


+ Chophouse Row to Launch Year-Round Wednesday Night Farmer’s Market – Capitol Hill Seattle


by Andrew B

cgo-16point2_0054Landon S

CrossFit WOD for Thursday 10/27

Test 1 – Overhead Stamina Test

Hold a single 15/5kg (Fitness) 20/10kg (Rx), 25/15kg (Performance) bumper overhead w/o breaking posture or moving for 3 min+

Test 2 – Farmer’s Walk Test

– 800m farmer’s walk (2×24/16kg Rx, 2×20/12kg Fitness) for time. Must start and end each 400m behind the red line at the beginning of the ramp. Must get a foot on the sidewalk-long grate at the turnaround.
– break as much as you need to, don’t run, but hurry TFU

Test 3 – Outlaw Barbell Snatch Efficiency Test

From 0:00 to 5:00 do 2 snatches at 80% of 1RM, then from 5:00 to 7:00 do as many snatches as possible. Must prove stability at top of each rep.

Test 4 – “ANNIE”

50-40-30-20-10 rft:
double unders
ab-mat situps

Post all results to whiteboard.

HellaFit WOD


30 min AMRAP:
400m run
10 front squats
10 pushup + scap ‘shups
10 OH lunges
10 pullups/row variation


+ A Lesson in Leadership: 2 Football Coaches, 2 Player Mistakes, and 2 Very Different Reactions – INC

Big Climb for Leukemia 2017

by Patrick H

 Big Climb 2011 - FCF Crew Team FCF 2011

Team FCF 2009

Tomorrow (10/27) at 9am is the registration day for the Big Climb Stair Race up the Columbia Tower for the Leukemia and Lymphoma Society on March 26, 2017. We have created a team (“Foundation Climbers”) so that a group of us can do it together. The last time we had a team for this event was back in 2011 and it was a blast!

Also, I was thinking that if we get enough interest, we can do shirts or other fun stuff. It is a great organization and a fun event and I am hoping that we can get a fantastic team together!

Big Climb 2011

If you would like to participate (and we hope you do!), you have to register on Oct 27, because it will SELL OUT THAT DAY OR THE DAY AFTER. The registration is $47.50 and there is a fundraising minimum of $150 (you have plenty of time and it is not too difficult).

Also, we have been thinking that if we get enough interest, we can do shirts or other fun stuff. It is a great organization and a fun event and we am hoping that we can get a fantastic team together!


Big Climb 2011 - AB

Chipping Away

by Andrew B

ChipC PSnChip C

CrossFit WOD for Wednesday 26OCT2016

15-second handstand, 15-second rest, for 10 minutes then


for time:
70 burpees
60 ab-mat situps
50 kettlebell swings, 20/12kg
40 pullups
30 hand-release push-ups


for time:
70 burpees
60 ab-mat situps
50 perfectly-vertical kettlebell swings, 24/16kg
40 chest-to-bar pullups
30 handstand push-ups

Compare to 14SEP2016. Post time to whiteboard!

Barbell Club WOD

power clean + hang clean + power jerk complex
pause front squats
accessories: pistols and GHD situps

Kettlebell Strength & Conditioning WOD

Endurance Focus


10 TGU (or current progression)

For 3 rounds:
2 min on, 30 sec off: snatch R
2 min on, 30 sec off: snatch L
2 min on, 30 sec off: bent over row R
2 min on, 30 sec off: bent over row L


+ Training Percentages Made Simple – T-Nation

Percentage Ladder

by Andrew B

fcf-20161013-3Sam H

Back squats are great! Do them often, you’ll get stronger, and life becomes way more awesome- just ask Sam!


First read this :

This Saturday at 8am we invite all of our athletes to come and find a weightlifting total. At 10am we will begin paying out and earning all of those pledges for the Seattle Cancer Care Alliance.

If you want to help or have questions, please don’t hesitate to contact us!

CrossFit WOD for Tuesday 10/25

back squat percentage ladder to a max, then

30 muscle-ups for time OR 100 pullups for time

Post results to whiteboard!

HellaFit WOD


Descending rep ladder 12-1:
box jumps/step-ups

Ascending rep ladder 1-10:
front squats
push presses


+ START HERE – Acrobolix