Archive For: Community

Athlete Spotlight: Dave T. (3/3)


When & where did you take your last vacation?
We went to Seabrook for the week before Thanksgiving. Easy living and hanging with my gals. This summer I rode mountain bikes in Squamish and Whistler.

Do you have a favorite place to travel to?
Brooklyn, Door County,WI, SF or Miami to see fam or Hawaii for chill and Whistler for the yearly bro trip.

What’s your favorite place to go out for dinner?
We’re regulars at BaBar and love Revel in Fremont. You can usually find me at The Dray in Ballard on Wednesday nights drinking Rainier tallboys.

If you could have any super power, what would it be?
I asked Ellison and she said “I would like to be able to shoot spikes and lava out of my hands and would also like my eyes to have powers in them to help people get what they want, they would tell me and her my eyes would envision them and it would appear in front of them.”



As a kid, what was your ideal dream job?
I wanted to make art in some way, so that worked out. Though I still have dreams of having a barn studio, no clients and just making whatever feels right.

What are your top three favorite movies?
This is an impossible question, so I’m only giving you one: ROCKY 1 – because anything you need to learn in life can be learned in that movie.

Do you have a power song? What gets you pumped up?
Also impossible, but Raekwon’s “Criminology” is the archetype.

Any fun facts about yourself that your gym-mates don’t know about you?
Growing up I was the captain of the swim team, I swam the mile and have a black belt in tae kwon do.

What outside-the-gym activities you like to participate in?
I party in the woods on my mountain bike or snowboard and goof off with my fam.

Quote to live by?
Feels good, let’s go!
Keep it Wack!

Who inspires you?
Wifey. Rae is jadeproof. The world can’t bring her down.


*Oh and the pic of Bono and I is a pic of a Bono look-a-like and I.

The 6-Quart Instant Pot is on Sale Again

by Andrew B

Some of you on social media have seen me rave about my 6-quart Instant Pot that we bought during the Black Friday/Cyber Monday weekend, due to the constant recommendations by Michelle of Nom Nom Paleo.

Instant Pot 2016

Since receiving it we’ve been using it a minimum of three times a week. It’s amazing. Not only does it complete the job a crock pot would in a fraction of the time, it doesn’t burn or dry out your surface and bottom area of your food. Pro tip: if you do continue using a crock pot and get these issues never use the high setting. It takes longer, but at the cost of possibly burnt/overcooked food. The flavors and textures brought out by the Instant Pot is amazing.

Did I mention your place doesn’t smell like food the entire time you cook?!

Growing up my parents cooked with an old-school stovetop version of a pressure cooker and always warned me of getting too close, otherwise it would explode like a bomb in an 80/90’s action film, which my dad was a huge fan of. Anyway that instilled some sort of fear for the rest of my life that pressure cookers were only for former professional cooks and whatnot.

That being said the pressure cooker has seen a resurgence with the technology available today. Things we’ve used our Instant Pot for so far:

– frying up bacon (sauté function) prior to throwing a pork shoulder on top of it for a “slow cook” (timer function) in this recipe. The old method required me to use a pan on the stove top before putting it all into the crock pot. This machine reduced the original method time from 18 hours to just over 2 hours (prep time included).
– both white and brown rice
– steamed veggies using a stainless steel steamer insert
– bone broth! thank goodness for farmer’s markets with their full-of-marrow bones
– hard and soft boiled eggs

When we moved to our current place in May I saw it as a downgraded kitchen- instead of the gas stoves we were used to for the better part of 5 years we now had a glass cooktop. I retired both my carbon steel wok and my cast iron cookware as the heat generated by our new stove was no where near what it needed. Enter the sous vide, a nice nonstick pan, and this Instant Pot. Our friend Coleena is also starting a YouTube channel dedicated solely to super delish IP recipes. There’s also an awesome facebook group resource that I’ve been constantly looking at for inspiration.

We’re back to cooking regularly and it was the Instant Pot that tied everything together. I can’t recommend this enough. Even the way the handle gets stored is dope.

Buy it here:

Which reminds me. Anyone in need of a good ol’ crock pot?

* by using the product links above I receive a small commission- it doesn’t add to your cost, but Amazon does pay me for the rec.

Athlete Spotlight: Dave T. (2/3)



Since you started CrossFit, have you changed your nutrition? How was it before and what do you do now?
Yes. I basically went from unconscious nutrition to conscious nutrition. I go back and forth between being strict paleo (25 unbroken kipping pull-ups Dave) and not at all strict paleo (5 unbroken kipping pull-ups Dave), but now I’m consciously deciding to do one or the other.

Do you have a favorite exercise movement? Least favorite?
I love heavy-ish hang power cleans in a WOD, American style kettlebell swings and really dig the rhythm of kettlebell snatches. Basically staying in one place and moving heavy things around.

I am not cool with Handstands.

What’s your most recent PR?
I haven’t a proper PR in a while, because I’ve been recovering from some injuries. But my post injury PR’s are happening constantly, latest was an overhead squat at 65kg. Which was huge as my knee is regaining mobility/stability.

Do you check the workout before coming in or do you just show up?
I never used to check, in fact when I started the WOD’s didn’t get posted until after they were done. I liked that, I couldn’t make excuses for skipping something I’m not good at. I started looking after getting hurt last year, so I could use my days in the gym wisely. Also some days, I’ve just got excuses.

If you were to have encouragement or advice for new people trying CrossFit, what would you say?
Trust the process and the programming. Don’t be hard on yourself or compare yourself to your gym mates, just do you. Work hard, be consistent, eat better and you’ll get results. Have fun.

What fitness goals have you set for yourself to achieve in 2016?
2016 was all about getting over injuries. My goal was to not be broken, heal up my knee in order to regain the mobility and strength I lost. Staying motivated has been really difficult so was being smart and stopping a lift when I felt a little wobble in my knee. I’m finally getting back to the point where I can do most movements pain-free, though there are some like the Push Jerk, that I have mental block against.

In 2017, I want to get back to rx box jumps, a routine 100+kg clean and pr a strict press at 95kg.



Athlete Spotlight: Dave T. (1/3)



Where are you from/where do you consider home?

I was born in Queens, NY. Grew up in Miami, which is where I consider home. Went to art school in Savannah, GA, spent some time in Baltimore and then almost a decade in Madison, WI, which is where I met my wife Rachael.

What do you do for work?

I own a Creative agency with my partner Gabe. We’re both creative directors and create content, advertising and branding for companies that are making the world a better, smarter or radder place.

Do you have a favorite part about your job?

It’s constantly new. Being a consultant I’m always meeting new people, learning new industries and traveling to new places. I can just be plain fun, coming up with ideas that will help a business succeed by being culturally relevant, sometime those ideas are playful, like making a cat video with Macklemore or sometimes they are simply something powerful we can all rally around like the “Lift Heavy, Love Strong” shirt I designed for FCF.

What does a typical weekend look like for you?

Saturday starts when, Ruby our 2yr old wakes up a little too early, asking for a banana and usually pops into bed with us. If we’re lucky she falls back to sleep and I roll over onto said half eaten banana. Then COFFEE. Then it’s off to the woods for a fam bike ride (it’s the coolest thing ever to teach your kid to ride a bike!), mushroom foraging mission or getting in a Saturday WOD and bopping around the hill until dinner time. Then it’s bath time (for me, rose petals, white wine and candles, every Saturday night.) Heh, it’s a bubble bath for the girls, then drawing or story time.


Sunday starts when, Ruby our 2yr old wakes up a little too early, asking for a banana and usually pops into bed with us. If we’re lucky she falls back to sleep and I roll over onto said half eaten banana. I usually to get a few hours of mental therapy and ride my bike in the woods. Then we’ll have dinner with friends or head out eat.

Tell us about how you got into CrossFit!
I graduated FCF foundations program April 2011, SHOUT OUT TO AMY COTLOW!

CrossFit was not on my radar before walking by FCF 3.0 a bunch of times. It had this rugged grimy look, which reminded me of Apollo’s gym* in LA from Rocky 3, where Apollo gives Rocky the Eye of the Tiger speech:

before Rocky beats Clubber Lang

(who in my opinion is the 2nd best villain in movie history, props to Darth Vader in the #1 spot).

I finally walked down the parking lot hill to find out what that place was all about and 93 til’ infinity was playing and I was sold.
Though in reality it’s a bunch of people body rolling to Beyoncé.

What was your experience in joining our gym?
It’s been an integral part my family’s life since moving to Seattle 6 years ago. Both of my kids have been raised at fcf/slu in 1-2 hour periods, 3-5 times a week. Which I love, because they get to see people of all shapes, sizes, colors from all over the globe working hard to better themselves.


599052_10101854934747798_424797578_nEllison, 2013

12716331_1033548563383740_323176176440126806_oRuby, 2016

Swedish Cancer Institute, “Family 2”

by Sheena C.

Community is often used when it comes to CrossFit. To me, the Foundation CrossFit community is like a second family where I constantly feel: proud, strong, encouraged, challenged, supported, inspired, cared for, and loved by my gym family. When I first started CrossFit I wanted all of my family and friends to try it or join the gym because I wanted them to experience that aspect of being a part of a gym. How many of you have met someone at the gym and became really great friends with them outside of the gym? Like best friends (yes, we see you). Like more than best friends (yes, we see ya’ll too) and then the latter but we still support one another. Undying support and unconditional love. That’s what I feel this community brings to me.

Without trying to convince family, friends, or strangers to join the gym I would love to share that same undying support and unconditional love to them. Help me share the love by signing up to donate to one of the two families we have adopted through the Swedish Cancer Institute Holiday Family Program! Small acts of kindness can go a very, very long way. We have bins set up at the gym for all your goodies. Monetary and gift card donations are also accepted. Thank you for being an integral part of my second family and thank you in advance for showing extra kindness by supporting our “adopted” family!


Family 2:

Family B is a married 41 year old woman with three adolescent children.  She is diagnosed with metastatic cholangiocarcinoma and has progressed through multiple treatments, including a clinical trial.  She is not on immunotherapy.  Throughout treatment, her primary focus has been on her children’s wellbeing and minimizing the impact to their lives.  Thank you for helping to make this holiday a little brighter this year!


The last day to donate items will be Sunday, December 18th. Please contact Sharla or myself if you have additional questions. Thank you!

Swedish Cancer Institute, “Family 1”

by Sheena C.

Last week we shared a message from Sharla S. about our gym adopting two families from the Swedish Cancer Institute via their Holiday Families Program. What does it mean to adopt a family? It means that we choose to help them directly by providing items on their wish list. If you haven’t already seen, we have a sign up sheet at the gym and if you are able to, please sign up to donate an item or two to these two families! We also wanted to share that a monetary donation or gift card(s) are available as items to give. I’m not sure about you guys, but aside from giving birth to a wonderful baby girl this year, 2016 hasn’t been the best year. Let’s end the year right by continuing to embrace each other, give and love more this holiday season*.

Family 1 story:

Family 1 is a family of four. Patient 1 has been in treatment for metastatic breast cancer for many years and is disabled from a leg fracture two years ago due to metastases. Family finances are tight, as they live on her husband’s income alone. The cost of gas, parking and groceries can feel overwhelming at times on top of the long “to do” list for maintaining her health. Patient 1 works hard to be present with her husband and 13 and 20 year old children.


The last day to donate items will be Sunday, December 18th. Please contact Sharla or myself if you have additional questions. Thank you!

*Family 1 has requested not to receive any Christmas related items.

A Message From Sharla

Greetings FCF family!

The holidays are here and what better way to celebrate than giving to others who could use some cheer!? In my non-gym life, I work at the Swedish Cancer Institute as a social worker providing supportive counseling and resources for cancer patients.

One of the biggest factors of getting though cancer treatment is being connected to a support system. For some patients, support may from a partner or family members, and for others, this may come from close friends, a faith community or co-workers. Sadly, many patients have very limited support or none at all. Feeding off all the positive energy from the Boobie Benefit this year, I am reaching out to the FCF community to help with food and small gift donations for two special families effected by cancer.

14522902_10105694443541398_8254111326421087368_nBrian C, Ann-Marie D, Sharla S, Craig Y after our Boobie Benefit 2016

The Swedish Holiday Family program is an annual tradition where patients are nominated to receive extra support during this time of year. Those nominated in this program are selected directly by the Social Work team. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists below will go a long way towards making a difference in their lives.

I’ve seen firsthand the impact our gym community can make and strongly believe that we can positively contribute to those in need. Sheena and I decided to help two families and will be posting their needs on a sign up sheet in the gym. You can even bring in the grocery bags to the gym, farmers carry style! Donations from the list will be collected in the “Swedish Holiday Family” boxes (one box per family) until Sunday, December 18th. Please feel free to reach out to me or Sheena if you have any questions. Thank you!

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.