Hopefully this means a cooler gym for you to workout in!

FCF at the 2017 Pride Parade. Photo by Artur R

This week sees many long (20+ minute) workouts with a some lifts and sprints sprinkled throughout: tempo deadlifts, pullups/dips, rope climbs/pistols/double unders, 1/2 CINDY + 1/2 DT, Wodapalooza Week 2 Workouts 1 & 2, and the Lift Up Autism workout “LUKE”.


+ Want to Take Your Training Up? Stay Cool – Athlete Daily

CrossFit WOD for Monday 9/18

tempo 555X deadlifts 5×6

for time:
50 strict pullups
50 strict dips

Post time to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 1/3

snatch complex, pause back squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Crystal B at the RCF Games 2017

Today you’ll try the first of two Online Challenges. The 2nd will be tomorrow’s workout! These events go on for three weeks.


+ WODAPALOOZA 2018 – Wodapalooza Fitness Festival

CrossFit WOD for Friday 9/15

WODAPALOOZA Online Qualifier 2017 – Week 1, WOD 1

AMRAP in 7 minutes: squat clean & jerks

Rx = 75/52kg, Performance 100/70kg.

Post total reps completed to whiteboard / comments !

Olympic Weightlifting WOD – Week 1 of 7, Day 3

snatches w/ forward and back rocking, clean & jerks with a call down

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Our gym philosophy on running is as follows:
– We generally subscribe to the idea that efficient running form with stronger bodies will produce better results rather just “pounding the pavement” and putting mileage in.
– Furthermore the workouts should be on some splits (depending on the length of the event you may be training for): short-interval, long interval, tempo, time trial, Fartleks, and sprints. This is of course paired up with a General Physical Preparedness program like CrossFit.
– As far as form is concerned we are POSE Method-biased: a cyclical “POSE – FALL – PULL” protocol is used with a bias towards forefoot striking.
– Sometimes we load the runs (odd-object carries, rucks, plate carriers or vests, etc.)


+ Trailer For the Death and Life of Marsha P. Johnson Showcases An Essential Piece of LGBTQ History – Birth Movies Death

CrossFit WOD for Thursday 9/14

21-15-9 calories rowed for time. Run 400m carrying a medicine ball around the block before each row.

Rest 5:00 then

4 rounds for time:
15 toes-to-bar
5 push jerks, 85/61kg

Rx = 70/50kg, Performance 85/61kg

Post times to whiteboard.

Foundations 11 WOD

21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)

One way we measure good athleticism is by testing if you have fully functioning hips and shoulders.

We test your shoulder strength by seeing if you have full range then eventually loading that range. Statically with things like handstands, dynamically with lifting loads overhead.


+ CrossFit Benchmark Box Plots – imgur
+ Kirkland Coconut Oil Settlement – Class Action Settlement

CrossFit WOD for Wednesday 9/13

3 rounds for time:
50 double unders
10 OHS, 61/43kg


5×3 hang power snatch

Olympic Weightlifting WOD

cleans with footwork-bias + jerk, pause front squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister

Mark B doing dubs during the 2017 CrossFit Games Open

Notice how upright Mark is in mid-jump. This tells us that he’s only moving his torso, legs, and head as one piece so that he can put all his focus in the twists of the wrists. Hands are fairly low, with a low grip on the handles.

Although this picture doesn’t give us the best profile view Mark’s hands are probably just forward of his body from the side.


+ Aer Fit Pack 2.0 – Aer SF

CrossFit WOD for Tuesday 9/12

for time:
18 alternating dumbbell snatch, 50/35#
6 muscle-ups
15 alternating dumbbell snatch, 50/35#
5 muscle-ups
12 alternating dumbbell snatch, 50/35#
4 muscle-ups
9 alternating dumbbell snatch, 50/35#
3 muscle-ups

Post time to whiteboard / comments!

Gymnastics Strength WOD

squat series, dips, Arabesque rotations, midline & shoulder conditioning, stretching, low ring skills

CompEx WOD (6am)

5 rft:
20 wall ball, 20/14#
10 hang power cleans, 70/48kg

EMOM for 12 minutes:
a. 6-9 c2b pullups, 8-12 pistols.
b. 8 snatch deadlifts, 70/48kg

21-15-9 rft:
OHS, 43/29kg

Foundations 10

EMOM LIFTS! 3 Position Pause Snatch

The rain, the clouds, the later sunrises, and earlier sunsets.

Winter Autumn is coming.


back squats/farmer’s holds/hspu, dumbbell snatches/muscle-ups, double unders/overhead squats, hang power snatch cycling work, run/row, toes-to-bars/push jerks,


+ The Best Salad Greens, Ranked By Nutrition – HuffPost (via Teddy B)

CrossFit WOD for Monday 9/11

4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups

Post time to whiteboard / comments!

Olympic Weightlifting WOD – NEW CYCLE

Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.

snatch footwork, snatches, snatch balances, pause back squats

Kettlebell WOD

primal mobility

clean and snatch skill work

Building up to the snatch test to celebrate Julia’s last days in Seattle!

Today is a bittersweet day because we say goodbye to one of our own. Julia will be leaving Seattle for New York.

She was there when we began the #HYFRsquad movement and has been an advocate for the FCF Fam and most recently Foundation Kettlebell.

Safe travels Julia!


+ The Last Straw? Seattle Will Say Goodbye to Plastic Straws, Utensils With Upcoming Ban – The Seattle Times

CrossFit WOD for Saturday 9/9


YGIG for 30 minutes:
4 rounds, alternating sides:
2 kettlebell clean
1 kettlebell press
3 kettlebell front lunge

row for calories

Rx uses 20/12kg. PERFORMANCE uses 24/16kg.

CompEx WOD

EMOM burpees + skills, Track Work, AB’s Birthday Back Squat Extravaganza, front lunges/muscle-ups

Foundations 9

AMRAP in 15 minutes with 1 min rotation
Station 1
60s burpees
60s STEP up 24”/20”
60s push press

Station 2
60s pushup
60s lunges
60s kb swings

Station 3
60s air squats
60s mb situps
60s mb cleans

Station 4
60s dip
60s plate jumps
60s Plate pinch SDHP


back squats to a heavy 5-rep

Amy C is a badass and today her birthday. HBD AMY!

On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it done. Focus on technique, efficiency, breathing, and transition time.


+ Powerlifting Cycle #1 Debrief Survey – Foundation Barbell

CrossFit WOD for Friday 9/8

for time:
6 rounds of “CINDY”
3 rounds of “DT”

Olympic Weightlifting WOD

snatch, clean & jerk

Gymnastics Strength WOD

crawling, hanging, headstands, handstands, kipping handstand pushups, false-grip development

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

We are happy to announce that we will be hosting OUTwod on Sunday, October 22nd. We will be hosting a team-style, high-intensity interval training event incorporating functional movements. Same shit you all already are familiar with.

WHAT: OUT//Seattle

WHERE: Foundation CrossFit, 1415 12th Ave, Seattle, WA 98122

DATE: Sunday, October 22nd, 2017

9:45AM – Doors Open

10:00AM – Event Begins

11:30AM – Event End / Announcements

All OUTWOD events are inclusive and open to athletes from all backgrounds, ages, shapes, sizes and skill level. There is NO EXPERIENCE REQUIRED at any of our fitness events, just a desire to live a healthy life and sweat alongside your peers. Register here.


+ On Fear and Learning to Fly – Athlete Daily

CrossFit WOD for Thursday 9/6

AMRAP in 10 minutes:
10/7 calorie row
5 hand-release pushups
10 push press, 52/38kg

Rest 5:00 then

27-21-15-9 reps for time:
weighted situp, 20/14#
wall ball, 20/14# to 10/9′

Post score and time to whiteboard.

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Foundations 8

front squat 5 reps, ascending


for time:
1000m row
50 thrusters 20/15kg
30 pull-ups

Here’s to a new triplet: Urmi, her husband Sean, and newborn baby Nirvan!

Nirvan (6 lbs, 9 oz, 21 inches)


+ Ditch the Motivation and Find Success – Strength Sensei

CrossFit WOD for Wednesday 9/6

6 rounds, each for time: 500m row. Rest as necessary between each set.

then, work on 6 sets of hang power snatch triples

Post slowest and fastest rows to whiteboard!

Olympic Weightlifting WOD

clean & jerks, front squats

Kettlebell WOD

Primal mobility (extended)

Getup and swing focus

Simple and sinister