Monthly Archives: November 2016


by Andrew B

We have at least 50 athletes competing this weekend at VERSUS 9!

A lot of you newer athletes keep asking what VERSUS is and we haven’t given you a straight answer, and that’s for good reason. We just want you to trust us in how much fun you’ll have doing what we do day in and day out.

We’ve been doing this for quite some time now, so let’s check back to see what’s happened in the past:

VERSUS II – Electric Boogaloo from Knees Out Media on Vimeo.

So if you’re still on the wall I guess I’ll allow late registration.

CrossFit WOD for Thursday 12/1


for time:
200m run
1 round of BARBARA
400m run
2 rounds of MARY
600m run
3 rounds of CINDY
800m run

1 round of BARBARA is 20 pullups, 30 pushups, 40 situps, 50 squats. 1 round of MARY is 5 HSPU, 10 pistols (alternating), 15 pullups. 1 round of CINDY is 5 pullups, 10 pushups, 15 squats.

21 min time limit. Post time to whiteboard!

HellaFit WOD


50 of each for time:
– slam ball
– single-arm plank or pushup
– pullup/row variation
– walking lunge
– situp
– burpee


CrossFit Hires First Lobbyist – Politico

Brunch Squad

by Andrew B

Congrats to Sarah B and Tanya Z on their first WODclub accomplishment!

The #HYFRsquad showed up in full force just to celebrate Sarah B and Tanya Z joining the (50) #fcfwodclub #hellabuffbaes

A photo posted by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Max Week Wednesday 11/30

On a running clock EMOM from 0:00 to 4:00 do two snatches at 80% of your 1RM. Then from 5:00 to 7:00 perform as many snatches as possible.

There are only two attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Score is total reps completed in the 7 minutes.


– 2k row for time
– 500m row for time

Barbell Club WOD

– snatch
– power clean
– deadlift
– accessories: reverse fly, bent-over row

Kettlebell S&C WOD



+ Sports Stats May Be An Ideal Measure of Mental Health – The Atlantic (via Jessie W)
+ Fish Game Records – Concept 2

Next Foundations Program begins January 17th!

by Jessie W


Our next Foundations Program begins Tuesday, January 17th. This program is a 12-class series over the course of four weeks.

You can review the details about the program here and register for the program here. There are three course options to choose from:

  • Morning session – 7:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Mid-day session – 11:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Evening session – 7:30 PM on Tuesdays & Thursdays. Saturdays at 10:00 AM.

Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 60 minutes. All athletes will come together for the Saturday classes which are about 90 minutes long.


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

Not quite sure if this is the right fit? Join us for a Community Class!

If you would like to experience what a day in our gym feels like and you’d like to try a sample class before registering, please look at our calendar for one of our no-obligation free Community CrossFit classes. You can sign up here under EVENTS.


Adequate Ankle Angles

by Andrew B

Monica T

Adequate ankle mobility is required to keep the torso vertical during front squats and cleans. Weightlifting shoes help, but our goal is to never be satisfied and always improve all aspects of your fitness.

CrossFit WOD for Max Week Tuesday 11/29

** The end of this Max Week culminates in VERSUS 9, our intergym throw down! Come and play for fun. Register by 8pm today here. **

establish a front squat 1RM within 12 minutes, then use 75% for 1xME front squats


AMRAP in 17 minutes:
70 burpees
60 ab-mat situps
50 kettlebell swings, 20/12kg
40 pullups
30 hand-release push-ups


AMRAP in 17 minutes:
70 burpees
60 mb ab-mat situps, 10/8#
50 perfectly-vertical kettlebell swings, 24/16kg
40 chest-to-bar pullups
30 handstand push-ups

Compare/contrast to 26OCT2016 and 14SEP2016.

HellaFit WOD


:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. midline work
2. KBS
3. burpee over bell
4. goblet squat
5. situp+press
6. weighted table top
7. pushup

then: 800m run

Endurance Club at 6:30pm


Lactate Threshold

Set 1: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 2: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 3: 4x200m at fast pace w/ 100m easy jog after each rep. Rest: None
Set 4: 4x100m at fast pace w/ 200m easy jog after each rep. Rest: 3min
Set 5: 800m at easy pace, 1min rest, 400m at moderate pace.

Total: 6000m

SU track note: For sets 1,2 and 5, start 800m from the 800m line. At the finish, use your 1-minute rest to move up to 400m line for the next effort.

For set 3, start from the 400m line, run fast to the 200m line, jog the width of the field and back, then do your second 200m run. At the finish, jog back north to the end of the fence on the field, then jog back to the 400m line. Repeat for the another round.

For set 4, Run from 400 to 300, jog from 300 to 100, run 100 to finish. After that round, jog finish to 200, run 200 to 100, jog 100 to 300, run 300 to 200, jog to finish.


+ 2016 Klokov Power Weekend – All Things Gym


by Andrew B

Long N catching a power clean

Since last week was short, we’re still maxing and testing out all these workouts this week!

VERSUS XI is THIS Saturday! Register to play here.

CrossFit WOD for Monday 11/28


21-15-9 reps for time:
clean, 61/43kg
ring dips

(Performance = 75/52kg, strict ring dips)

Post time to whiteboard!

Barbell Club WOD

ACCESSORIES: strict HSPU, back extensions

Kettlebell S&C WOD



+ The Overhead Squat – CrossFit Journal

Kettlebell Tests

by Andrew B

Bombsheller_ActionFigure_2015-11Sheena C for Bombsheller

CrossFit WOD for Sunday 11/27

a. max kettlebell snatches in 5 minutes
b. max kettlebell clean & jerks in 5 minutes
c. max kettlebell swings in 5 minutes

HellaFit WOD


10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups

8 min AMRAP:
– 5 front squats
– 3 push presses

12 min EMOM:
– 40-sec max effort KBS


+ The Most Common Dad Injuries and How to Fix Them – Fatherly

The SHANKLE Complex

by Andrew B

CrossFit WOD for Saturday 11/26

Perform the SHANKLE COMPLEX every 3 minutes for 21 minutes

1 clean deadlift
3 hang clean pulls
1 hang clean
2 jerks


Kinda-The Bellevue-Interbay-Toys-For-Tots-Throwdown Event 1

in 12 minutes:
max step ups, 20″
max calorie row
max double unders

For the entire 12 minutes you will have one member on your team working on the step-ups, one on the rower and one doing double unders while one rests. Your team chooses when to switch between exercises and rest for the entire 10 minutes. So you can choose to have one person rest the whole time and the others sit on their exercise without changing or swap it out however you want for as long as you want.

This WOD will count as two team scores. Max step ups + max calories = Team Score 1. Max Double Unders = Team Score 2. (single unders are .5 points each)

Post heaviest complex load and team score to whiteboard!


+ About Donny Shankle –


by Andrew B

Army Sgt 1st Class Daniel Crabtree

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.” – Originally posted by on 15JUN2006

CrossFit WOD for Friday 11/25


for time:
50 pullups
400m run
21 thrusters, 43/29kg
800m run
21 thrusters, 43/29kg
400m run
50 pullups

Post time to whiteboard!


+ Black Friday / Cyber Monday Deals – r/CrossFit