Mock Meet This Friday!

by Andrew B

versus-9-52Hugh M playing the fish game

This Friday we will be running a mock meet from 5:30pm to 8:30pm, with start times determined by where your attempts lie (lightest is earliest, heavier is later).


CrossFit WOD for Max Week Wednesday 12/21


6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to 22NOV2016, 18JAN2016, 18SEP2015.

Post separate totals of calories rowed, burpee reps, and double-under reps completed (NOT TOTAL) to whiteboard!

Barbell Club WOD – w4d2

power snatch 1RM, then drop-set triples
touch & go power cleans
accessories: reverse fly, bent-over row

Kettlebell Strength & Conditioning WOD


Everything I Know About Parenting I Learned Through Failure – Fatherly

12 Days of CrossFit Preview

by Andrew B

Flashback Friday:

CrossFit WOD for Friday 12/16

“The 12 Days of CrossFit” (except you’ll only do a shortened version of it)

in cumulative song format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 45/30kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago! Today we do a very shorter version of it, but you can get your full workout fill next Thursday 12/22

Barbell Club WOD

snatch waves
back squat
rack jerk
accessories: step-ups, GHR, t2b


+ Nike Doubles Down in Its Battle For the CrossFit Crowd – Bloomberg

A Classic: FGB

by Andrew B, originally posted 15AUG2015

2008 0330 - FGB skills portionFGB at FCF 1.0 (March 2008)

FIGHT GONE BAD is one of the CrossFit benchmarks designed to simulate the time domain of a MMA bout (five minutes of work followed by one minute of rest). Usually done as a 3-round version, you can do the “Championship” version at 5-rounds.

The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after professional MMA fighter BJ Penn who remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

The programming is really beautiful in that it emulates the same movement patterns you might see in a fight: ducking, pushing and punching, pulling (especially when grappling), jumping- whether a flying punch or kick or just dancing around, and, of course, the labored breathing. The ideal stimulus is that movement happens for 5 minutes straight.

It’s a great workout that really packs a punch*, is done relatively quickly (no more than 20 minutes), and can be done with minimal equipment. When we started Foundation CrossFit back in 2007 in a 300SF garage we used this workout protocol A LOT. Just check out the oldest posts at our old blog.) Since it’s a station workout you can easily start people at different exercises if you have limited equipment like we did.

Here’s the classic WOD demo and explanation video:

See me sitting down on a dynamax at 2:45

This footage was taken at the end of my Level 1 Trainer Seminar back at the original CrossFit gym in 2008. All of us (including Jesse Ward of Local’s Gym/Lynnwood CrossFitKris CleverJohn WelbourneJason McDonald, and more) just finished doing it ourselves, so you might find me slumped, sitting in the background. The trainers then took to the floor with their media team and made this classic video.

CrossFit WOD for Wednesday 12/14


3 rounds for max total reps:
– 60 seconds wall ball, 20/14# to 10/9′
– 60 seconds sumo deadlift high-pull, 35/25kg
– 60 seconds box jumps, 20/16″
– 60 seconds push press, 35/25kg
– 60 seconds row (calories)
– 60 seconds rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to whiteboard!

Barbell Club WOD – Week 3, Day 2

power snatch
power clean
accessories: reverse fly on Crossover Symmetry, bent-over single-arm row

Kettlebell S&C WOD


Skills Arm Bars and TGU

Bulgarian split squats

10 minute EMOM:
Odd minute: 16 alternating single arm swings
Even minute: 10 clean and jerk (5 each arm)


+ Sit-Ups and Planks Aren’t Enough to Build a Strong Core – Lifehacker

Death By Hang Snatch

by Andrew B

versus9-oliviap-hangssnatchOlivia P

Every version of the olympic lifts has a purpose. The hang snatch focuses on the second half of the movement, asking questions like Do you generate enough power with your hips? Are you actively pulling yourself under the bar? Are you quick enough to stabilize in the catch? Is your mobility allowing you the range required to get there comfortably?

CrossFit WOD for Tuesday 12/13

Death By Hang Snatches

With a running clock do 1 hang snatch on 1:00, 2 hang snatches on 2:00, 3 hang snatches on 3:00, etc. until you can no longer do the required amount of work for that minute. If you are caught then continue with 30sec burpees over bar, 30sec rest EMOM until all athletes complete the hang snatch portion.

Post highest completed round to whiteboard.

HellaFit WOD


10 reps each:
– front squat
– weighted step-up
– pushup

8 reps each:
– pullup
– push press
– box jump

6 reps each:
– shuttle sprint burpee
– slam ball
– broad jump


+ My Top Paleo Pressure Cooker/Instant Pot Recipes – Nom Nom Paleo

Bear Complex

by Andrew B

CrossFit WOD for Election Day Tuesday 11/8


5 rounds for load

Complete 7 unbroken sets of this complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.


Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.

Score is max weight used for your 5th unbroken round.

HellaFit WOD


30 min AMRAP:
10 burpees
20 goblet squats
30 situps
40 walking lunges
50 KBS


+ Five Things to Know About Reebok’s Future – Boston Globe

The 2017 CrossFit Liftoff

by Andrew B

Here we go!

CrossFit WOD for Friday 11/4

CrossFit Liftoff 16.3 – Rx
AMRAP in 15 minutes:
25 pull-ups
50 calorie row
100 overhead squats, 20/15kg
50 box jumps, 24/20″
25 pull-ups

CrossFit Liftoff 16.3 – Scaled
AMRAP in 15 minutes:
25 jumping pull-ups
50 calorie row
100 overhead squats, 20/15kg
50 box jumps, 24/20″
25 jumping pull-ups

At the call of “3, 2, 1 … go,” the athlete will begin the pull-ups. After finishing 25 reps, the athlete will move to the rower and pull until 50 calories are complete. The athlete will then perform 100 overhead squats followed by 50 box jumps before returning to the pull-up bar and completing 25 pull-ups. The next round begins with 25 more pull-ups.

If you are officially participating in the 2016 CrossFit Liftoff you’ll be happy to know that you will be doing both lifts tomorrow, Saturday morning.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Post score to whiteboard!

Barbell Club WOD



+ USA Weightlifting Looks to Liftoff for New Talent – Team USA
Missed Attempt: The CrossFit Liftoff Was Just CrossFit – Breaking Muscle
+ USAW 2016 American Open Start List – Team USA

Our very own Ann-Marie D will be lifting in the Ladies -58kg C Session on Friday morning December 9th at 9am (that’s 6am local!) and I’ll hopefully be in the back yelling awkward things she won’t be able to hear anyway.


by Andrew B

2016 Jan Foundations-8Matt W

With the CrossFit Liftoff, powered by Rogue taking place this weekend, it means the next big CrossFit event will be The 2017 CrossFit Games Open toward the end of February.

I know it seems like a long ways away, but before you know it you’ll be signing up and we don’t want you worried- “Do I do it Rx or Scaled this week?”, “What movements limit me in these workouts?”, “Am I able to lift this weight?”, “Am I comfortable with these movement standards at both levels?”, “Can I link my muscle-ups together?”

We have plans to combat these idea and to tailor your training in a better direction.

  1. We will have at least two VERSUS Throwdowns set in the calendar prior to the Open. For those who don’t know, VERSUS is our intergym throwdown where we get to compete against ourselves in a more competitive setting. Like last time there will be teams within the gym led by Captains who will draft athletes in a private meeting.
  2. We will be releasing a FCF CLASS ROADMAP document to help guide all of our athletes to more potent training in regards to their personal goals, explaining which classes to take, when to take them, when to rest, and how to best utilize your time in and out of the gym.
  3. The gym setup is always subject to change. I’ll be moving equipment around for better use of space for all classes.
  4. We will be hosting some clinics and some seminars to improve specific skillsets, achieving some of the higher-end movements.

As always if you have any questions don’t hesitate to email us.

CrossFit WOD for Thursday 11/3

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to Fri 9/23. Post scores to whiteboard!

HellaFit WOD


  1. OH hold
  2. thrusters
  3. weighted lunge
  4. pushups
  5. athlete’s choice of cardio

*1 minute of midline work (plank, hollow, arch, reverse plank) after each tabata.


Coaching Roundtable CrossFit Open 15.3 Tips and Advice – Tabata Times

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