At 7:30pm we will be showing the newest from CrossFit Films, FITTEST ON EARTH: A Decade of Fitness so workout at 6:30pm, stay and watch the film, and make sure to bring your own drinks and snacks


Our intergym throwdown series sees it’s tenth version of VERSUS. Blue Barracudas vs FLEX Appeal vs Thundercats. Team Tyrranasaurus Rx won last year- who takes the Golden Hammer home this year?

8am to 12pm. First heats go at 8:30am.


+ Transgender Lifter Laurel Hubbard Takes a Big Stride Towards Commonwealth Games – NZ Herald

CrossFit WOD for Wednesday 3/22

back squat 4x4x80%

50-40-30-20-10 for time:
shoulder-to-overhead, 25/18kg
box jumps, 16/12″

NOTES: Performance uses 35/25kg and 24/20″

Post results to whiteboard!

Olympic Weightlifting WOD

lifts: front squat, clean & jerk
accessories: passive hang, weighted v-ups, depth jumps, 24/20″

Kettlebell WOD

Ground Force
Skill Work: Get-Up
Finisher: Swing or Snatches

Today’s class will be split between grind (the get-up) and ballistic movements (swing or snatch).


Practice this yesterday! And today! And tomorrow!

Breathing exercises are becoming more popular in the training world, even though it’s something we all already do. The Valsalva Maneuver, Pranayama, and others have been around forever. Wim Hof has popularized a scientifically-backed method that feels crazy when you practice it enough.

For those who’ve chatted with me in the past couple of months know I’ve been mentioning Wim Hof over and over, but this video does a great job of summarizing what it is, how to do it, and what the expected outcome is. The Iceman also has an app out there if you are interested.


+ Why I’m Quitting Tillamook Cheese – Good Stuff NW

CrossFit WOD for Tuesday 3/20

push press 5x5x80%

21-15-9 for time:
cleans, 61/43kg

Post time to whiteboard!

HellaFit WOD

Come find out!

Get ready for this Saturday where we will wrap up the 2017 Open with VERSUS X! Register for the event here!


+ Burpees In the Open: We Aren’t Done Yet! – Break Parallel

CrossFit WOD for Monday 3/20

bench press 5x10x60%
tempo chin ups 2121 4×5

EMOM for 8 minutes: 5 thrusters, 61/43kg
EMOM for 8 minutes: 5 overhead squats, 61/43kg

Olympic Weightlifting WOD

ohs 60/3, 70/2, 80/1 (2)
snatch 60/2, 70/2, 76/1, 82/1, 88/1, 94/1, 98/1

:30 elevated pigeon/side
15 plyo pushup
20 overhand barbell bicep curl

Kettlebell WOD

Ground force
Swing skills
Squats finisher

CrossFit WOD for Sunday 3/19

for time:
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m overhead carry, 20/12kg
10 burpees
100m overhead carry, 20/12kg

Rx does one kettlebell, Performance does two kettlebells.

HellaFit WOD


1. arch/hollow
2. KBS
3. jumping lunge
4. pushup/bent over row
5. goblet squat/squat jump
6. burpee

1 minute of toe taps after each tabata

Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!


+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin

Here’s the start list for tomorrow if anyone’s down in Olympia and wants to support TL, AMD, and SH! #foundationbarbell

A post shared by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Saturday 3/18

2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′

1:00 rest between all intervals

Post total reps to whiteboard!

Oh hey we’re caught up on scores and.. finally, some barbell action! How many of you enjoyed this one? I know I did! And now a re-rest/repeat WOD for 17.4 aka 16.4! But first, the update you were waiting for…

17.3 Top 3 Podium Finishers

1) Ann-Marie D. 2) Crystal B. 3) Vicky B.
1) Mark-Anthony B. 2) Nathan M. 3) Devin B.

1) Jacki F. 2) Nnenna O. 3) Urmi N.
1) Grayson W. 2) Kris M. 3) Michael P.

Updates for our Intramural leading up to VERSUS X:
1st place team GREEN
2nd place team RED
3rd place team BLUE

Week 1 scores: Green/154, Red/136, Blue/119
Week 2 scores: Green/145, Red/136, Blue/139
Week 3 scores: Green/132, Red/149, Blue/135

It’s getting CLOSE ya’ll! Keep it up, and make sure to RSVP for VERSUSX!

Eli M. getting after 17.3 in Texas.

Mike D. hitting a snatch PR during warm ups!
M. Powe hitting a snatch PR!
C. Guerrero hitting a snatch PR!
Jacki F. PRing her snatch and finishing the whole WOD! WHOO!
Sharla S. got her FIRST chest-to-bar pull up and many more!


A post shared by mp (@mikeypowe) on


Spirit Award Winners: Ali, Crystal, SMohr

 Thank you for your extra energy, positive attitudes, and donuts. 😉 


… CGO 16.4!


+ Coaches Roundtable: CrossFit Open 16.4 – Tabata Times

CrossFit WOD for Friday 3/17

CGO 17.4 aka CGO 16.4

AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 hspu

AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups

Post score to whiteboard!

– If you are planning to come in for an active recovery day play with the movements, but don’t do any more than 25 reps of anything, especially if you know you’ll be ruined for Saturday’s event. Mobilize your issues, check your skills, run through the workout mentally and visualize how you’ll move around the gym!
– Remember to maximize your points for this week! The scores are so close! One person earned 5 points last week by judging alone.
– Tony, Adrian, and myself will be absent during the event due to the Capitol City Weightlifting Championships in Olympia.
– Don’t worry AV and the FCFio Leadership is in charge!

Olympic Weightlifting WOD

lifts: snatch max, clean & jerk max
accessories: pistols, calf raises + tibialis anterior curls, GHDSU holds:

Our next no-obligation, no-cost Community CrossFit Classes are coming soon!

Are you feeling energized by CrossFit as the Open comes to an end? Excited for new ways to train so you can test your fitness next year? Share that enthusiasm with your friends by accompanying them to their first CrossFit class!

Not a member? No problem. These classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can be ‘just sweaty’ or ‘super tough’. We’ll guide you through it.

You can RSVP to one of our Community Classes here, or just show up! Our upcoming Community Classes are scheduled for:

  • Sunday, March 26th at 1:00 PM
  • Saturday, April 1st at 12:00 PM


Our next Foundations On-Ramp Course will run April 4th through April 29th.  This course is 12-classes over 4-weeks. Click here for details.




Don’t forget, there is a little reward in it for current athletes when you Refer a Friend. If your friend registers for our on-ramp program, you’ll each receive a $25 credit towards your memberships! Details here.


Nadia T

The power position is not only used in the reception of the bar, but also on the way up (aka Position 3) to make sure you’re providing a vertical bar path and power the movement with the legs.


+ The Power Position: The Most Important Position – Danny Camargo for Box Life Magazine

CrossFit WOD for Thursday 3/16

Grayson calls this one WEREWOLF

5 rounds for time:
10 power cleans, 61/43kg
10 ring rows
10 slam ball, 30/20#

In a prescribed ring row, the bottom of the ring meets the level of the surface you place your feet.

Post time to whiteboard.

HellaFit WOD