Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.

1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.

2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.

3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.


+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times

CrossFit WOD for Wednesday, November 1st

AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups

Post scores to whiteboard! (run doesn’t count for anything! just reps)

Olympic Weightlifting WOD – Buffer Week, Day 2/3

3-position clean, front squat max

Powerlifting WOD – Week 6/7, Day 2/4

pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

Our newest class on the FCF menu this November: HIIT!

HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), repeated numerous times. With the time spent in the higher spectrum of intensity, we cannot sustain that work too long, so you can expect a doable warmup into two or three workouts, then a post-workout task.

We utilize many multi-joint movements which are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results! The more work you do in less time, or the higher the power output, the more intense the effort. By employing intervals we dictate your work, but also allow you time to rest and recover. Allowing us to control time keeps your work honest and leads you to your goals faster than usual.

By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness. We keep it fun by trying new things we wouldn’t do in our normal CrossFit classes!

Beginning in November, we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.


Can you guys believe we’re already into week 4 of our challenge? Not much has been happening, though I know this past weekend there were a ton of Halloween happenings. I hope you all had a wonderful time! Now I expect you all to reset this coming week like…

I also wanted to share Michael C.’s Halloween costume this year: so clever, so simple, and “why-didn’t-I-think-of-that” ! Haha! I hope it serves as a reminder to use your IP/favorite tool to cook/prep. I plan on dressing up to coach on Tuesday, so wear your costumes one mo’ time!

Before I sign off, will you do me a favor? Sometime this week in the gym.. I’d really love it if you would go to the whiteboard (closest to the windows) and take a look at who else is participating in the challenge. Find someone who is doing something different than you and strike up conversation. Ask them how it’s going! Maybe you don’t know much about what they’re doing and you want to know more about it. Then share with me what you find out by chatting at the gym (if it’s not too hectic) or sending me an email.

Have a wonderful week!

– Sheena


CrossFit WOD for Halloween Tuesday 10/31

Put your Halloween costume to good use (AGAIN) by showing up to workout in it!

3 rounds for time:
50 double unders
15 push jerk, 43/29kg

Post time to whiteboard!

CompEx WOD

Each with a 5:00 time cap:

21-15-9 rft:
db/kb burpee
db/kb kettlebell swing

15-12-9 rft:
db/kb burpee
db/kb thruster

12-9-6 rft:
db/kb burpee
db/kb jerk

Gymnastics Strength WOD – Class 53

– hanging and support warmup
– skill work
– strength work
– putting it all together


forward roll intro

Foundations WOD – Class 7


150 wall ball shots for time

A message from Kurt R.

I participate in Movember every year to raise awareness and funds for men’s health issues, such as prostate and testicular cancer, as well as mental health and suicide prevention.
Since people know me for my beard, rather than do the whole “shave and grow a crappy mustache thing”, I let people vote on what colors I was going to dye my beard.  Each dollar donated counted as a single vote.  Last year, I raised almost $1800 and Pride and Seahawks beards tied, so I died my beard Pride rainbow colors one month and Seahawks colors the next!  It was a lot of fun and definitely helped to raise awareness of the very serious health issues men face regularly.  Last year I was especially thrilled to wear the Pride beard in loving support of all my LGBTQ friends and family.  Everybody should be able to hold their head up in Pride and it was the last I could do!  I would personally love for Pride to win this year, too!
Kurt has an appointment to get his beard dyed TODAY – which color/pattern will it be? we’ll find out soon – however, it is not too late to donate! Follow this LINK to donate to Kurt’s Movember cause.

“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli

Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class.

This week’s agenda: a partner chipper, a skill sprint workout with jerks and double unders, a run/clean & jerk/muscle-up/run/snatch/muscle-up medley, a powerlifting session with multi-grip bench pressing and accessories, CGO 13.4 (CJ/t2b), repeat kettlebell couplets, and a dumbbell/kettlebell take on the hero workout RANDY.

CrossFit WOD for Monday 10/30

Partner A holds a bumper plate overhead (15/10kg) meanwhile…

Partner B completes as much as possible:

for time:
100 wall ball, 20/14#
50 pullups
100 jumping lunges
50 weighted situps, 20/14#
100 slam ball, 20/14#
50 weighted situps, 20/14#
100 jumping lunges
50 pullups
100 wall ball, 20/14#

Switch as often as possible. Reps cannot be earned if Partner A does not have the bumper plate overhead.

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week!

Let’s identify your weaknesses so we can prescribe you better warmup, accessory, and mobility work.

3-position snatch, back squat max

Powerlifting WOD – Week 5/7, Day 1/4

warmup this week – for 10 minutes:
10 half kneeling strict press & stretch
15 RH or GHD hip extension
20 cossack squats

then pause bench press, one-arm half-kneeling landmine press, banded tricep press, weighted planks

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus

Sarah B (of the Brunch Squad) at VERSUS X


+ Finding Her Voice: Chloe Johnson on Transgender Equality – Athlete Daily

CrossFit WOD for Friday 10/27

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20″

Compare to 14MAR2013 or 06SEP2013 or 25OCT2013 or 11APR2014

Post score to whiteboard / comments!

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

snatch ladders, clean & jerk ladders, potentially maxing out if you can climb w/o missing

Powerlifting WOD – Week 3/5, Day 3/4

Dynamic Effort Upper Body

Gymnastics Strength WOD

splits, bridges, L-hangs, arching, and planking

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.

Chris S

Remember that with all of this overhead work, we need to balance it out with recovery and mobility work!


Floods and Fires Make Americans Rethink Their Love Affair with Stuff – The Washington Post

CrossFit WOD for Thursday 10/26

establish a 1RM cluster (squat clean thruster) within 7 minutes, then

EMOM for 10 minutes:
5 power cleans + 5 front squats + 5 shoulder-to-overhead

Compare to 04DEC2013. Post max cluster to whiteboard!

HellaFit WOD – Long Interval

3 rounds for max reps, 1:00 stations:
– bike (calories)
– burpees
– rower (calories)
– single/double unders
– two-in, two-out
– rest


for max reps:
– 3:00 walking lunge / goblet lunge
– 3:00 battle ropes
– 3:00 frog pumps
– 3:00 KB SDHP
– 3:00 ramp sprints / stair sprints (up only)

The calm AFTER the storm


+ Bueno’s Goods 3 – Foundation CrossFit

CrossFit WOD for Wednesday 10/25


for time:
100 pullups
100 pushups
100 situps
100 squats


for time:
20 muscle-ups
40 handstand pushups
80 pistols, alternating

Olympic Weightlifting WOD

clean & jerk complex, clean & jerk ladder, front squat, dips, hanging leg raises, weighted plank, BtN pullups

Powerlifting WOD

block pull, good morning, band pull throughs, hamstring curls, suitcase walk

Kettlebell WOD

Primal mobility, Lifts and chops, Cleans and presses, Snatch skill focus

Gear Tasting (click to enlarge)

1 – NoBull Trainers (Black Camo)

These kicks use NoBull’s SuperFabric®, “an extremely durable, breathable and abrasion resistant material. The SuperFabric® guard plates are applied on a highly flexible mesh base layer, creating a 360 degree shield from zombies, rope climbs, and excuses.” It’s flexible, but durable. You could probably hike some rough terrain in these no problem. I haven’t met anyone who’s worn these who said they don’t like them. They’re flat (great for lifting), have enough give (good for jumping, running, etc), and grippy (solid enough for Seattle weather).

2 – PaleoEthics Super Serum Protein

CrossFit HQ finally saw the light and dropped Progenex as a partner last fall. PaleoEthics prides themselves on quality ingredients. Their Super Serum Protein (featured above) contains no eggs or dairy, making it easier on your digestive tract- no bloat, gas, or discomfort. This particular protein comes from grass-fed beef, but they have Vegan protein as well! The one issue I have is that their Vanilla flavor has a strong hint of caramel to it, nullifying the entire reason I get vanilla!

3 – Kenu Stance 2.0

This mini-tripod for your phone attaches via your charging port (iPhone, USB-C, and Micro USB) and allows you to stand your phone up in a multitude of ways. It also has a bottle opener function on it, as well as a mini ring to add it to your keychain. I added some paracord to it for easy grab and identification. A lot of my instagram videos are recorded with it! Fantastic for self-timer photos too.

4 – Stumptown Cold Brew

I was going to post up some more pre-workout supplements, but seeing as most people could still dial in their nutrition I thought it’d be better to post one of the more natural versions. Cold brew coffee differs from regular coffee in how it’s made: larger grinds are placed in room temperature water in a large container and left to soak for hours. The end result is a smoother, less acidic brew with sometimes 4x the amount of caffeine. Stumptown has a multitude of options: draft, nitro draft, glass stubbies, cold brew + sparkling water, cold brew + milk, and more.

Depending on your particular tastes, there are plenty of options. For me it depends on the time of day, but nothing beats the good ol’ regular cold brew stubby.

5 – Hershel Supply Co. Packable Duffle

I always try to carry a pack that allows me enough room to carry what the day requires, but sometimes you can’t predict if you’ll need some extra gym gear, or in my case, having to lug some equipment to and from FCF. That, or you might hit up QFC, the co-op, Uwaji, or Trader Joe’s after and it’s great to have that extra bag on you to avoid more disposable bag manufacturing. It’ll never replace my Chicobag Sling though.

6 – FatGripz

Need a stronger grip? (Answer is yes). Increase the difficulty of all your grip work by artificially (and quickly) increasing the girth of whatever you are holding.

7 – Eleiko Leather Weight Belt

At the high-intermediate to advanced levels of strength training having a belt to brace against in heavy efforts is great! There are plenty of shit belts out there, foam core especially, but leather is always going to be for a lifetime. Eleiko was the leader in the strength world for the longest time so of course their gear is quality. I picked this up in person at the Eleiko booth at the USAW American Open last December with Ann-Marie. The dimensions of this one are most similar to the Eleiko. I’ll share my favorite foam core belts in a later post.

8 – NW Fit Meals

For those who are lazy or value convenience and quality, there is no better meal-service with performance in mind. Gena and team have been supporters of FCF for a long time, and have come out to cater many of our events. They also deliver meals to the gym since we’re a drop-off point. Great food, great people, convenient eats!

9 – Bear Komplex Grips

If you’ve been to any of my classes recently I’ve been raving about these grips. If your hands rip, or if you just want some extra protection, these are the better ones are the market!

10 – Hempler’s Uncured Landjaeger

Always needing a snack for when I’m on the go, I came across these bad boys at Costco. No nitrates, no preservatives, gluten-free, and no added MSG make these a prime option for a shelf-stable protein. These 1.5oz individually-packaged sticks have 3g carb/16g Pro/20g fat

11 – RipFix Tin

Back talking about hand care, what happens AFTER the rip? You need to treat it as you would any other open wound: clean it, moisturize it, and protect it! The RipFix formula is one of the better ones I’ve seen and used, and can be also used as a spot-moisturizer or lip balm!

12 – YETI Stainless Steel Rambler 18oz

YETI is like the Apple of the thermos world. There’s nothing ground-breaking about the design or materials, but these are quality products made like tanks! I love my 18oz rambler for both hot coffee, cold coffee, pre-workout, and of course, water. The top is solid, you can add a carabiner to attach to your packs too. As I do with all of my other bottles, I simply add a vinyl sticker with my initials to easily identify mine, but I love the simple stainless steel look here.

13 – Momentum Jump Rope XXL

Nothing beats having a personal jump rope as a CrossFitter. Momentum is a local brand who does all the same stuff we do in the gym, so they get the ins and outs of what happens in training. Their ropes are light and responsive. This new XXL handle is pretty cool too.

Remember if you ever pick up a rope, come find me so we can measure it precisely for you, and also show you some trouble-shooting and storage tips.

14 – Virus International Compression Short

Compression has always been popular in athletics (remember UA’s early days?) but so many more brands are out there, sourcing better materials, constructing better silhouettes for multiple body types, and specifically designing products for specific activities. The functional fitness and barbell worlds have Virus INTL! I own many of their products (which I’ll share in future posts), but this one is great as an undergarment for active and recovery days, and great on their own in lifting or running. I wore these for my last half-marathon earlier this year and use them often on my weightlifting days.

They have great stretch and stay in place.

15 – Peak Design Field Pouch

I love me some EDC. This field pouch is part of a small line of bags from this Photography gear company (and I shoot with multiple camera straps of theirs) and it doesn’t just look great, it functions well in organization of smaller accessories. I think I could also add it to a belt and make it a hip pack next time I’m at Disneyland or Universal.

16 – KilosNotPounds California Roll 2.0 Knee Wraps

Sometimes you need some extra support for the knees. While wraps are specifically used for the strength sports like Olympic Weightlifting and Powerlifting, I don’t see why you couldn’t use these in a WOD. These wraps are little more stylish than the gauze-looking standard most brands have.

17 – New Balance Minimus

The classic is back! During off days, or ones where you could some recovery, these shoes were my favorite back in 2012-2015 when the minimal shoe movement was gaining traction. When first released NB had a trail shoe, a running shoe, and a lifestyle shoe. Pictured is the lifestyle shoe but I hear most of them are coming back.

18 – Sun Bum Sunblock Stick

I hate the idea of carrying a squeeze package of sunblock since having two explode on me in the same week some years back so I moved over to these sticks! Easy application for the lazy like me.

19 – Friction Co Labs Secret Stuff Liquid Chalk

Some people like loose chalk since that’s all they know- that’s all we offer at the gym! BUT for those enterprising athletes who know they could use more coverage on the hands, liquid chalk is a tad better for certain activities (bouldering, strongman work, etc.) plus it’s all yours and you don’t have to wait in line for a bucket! Also, it’s cleaner so you never risk burpees in class.

On to our third week of the nutrition challenge!

For those who chose the Keep It Simple route, how are things going? Are you still honestly following along without any follow ups? We want to hear from you! Share what your go-to recipe has been so far, on our challenge event Facebook page.

Here is one of our favorites:

Teddy-Inspired Chicken Recipe:
– chicken thighs
– coconut aminos
– sesame oil
– salt
– chopped green onions
– sprinkle or two of crushed red peppers
– chinese 5 spice (Sheena usually omits this)

Marinate the thighs for 15-30 minutes, allowing the thighs come to room temperature before cooking. Turn pan on medium-high heat and sear/cook each side for 7-10 min each. Great to pair with a side of veggies, on top of mixed greens with cherry tomatoes, or add in some sweet potato on the side.

Here’s one of Andrew’s favorites that he plans to make this week:

Maybe if he makes extra, he’ll sell you a container!

Remember, we have a sign up for meal swaps for every Thursday in our challenge. If you’re making some kind of stew this week, this would be a good opportunity to swap meals so you don’t eat the same thing for days and days! Another option is to freeze up the stew/soup to enjoy for a later time.


+ The Pigheaded and the PRs – CrossFit Journal

CrossFit WOD for Tuesday 10/24

1000m row for time
500m row for time
250m row for time

AMRAP in 15 minutes:
50 overhead squats
400m run
40 chest-to-bar pullups
400m run
30 double kettlebell sumo deadlift high pulls, 2×24/16kg
400m run
20 double kettlebell front lunges, 2×24/16kg
400m run

Post score to whiteboard!

CompEx WOD

3 rounds for time:
7 squat snatches, 75%
100 double unders

windmill work + obliques + flags

Gymnastics Strength WOD

muscle-up development, tumbling

Foundations Class 4 WOD

AMRAP in 15 minutes:
15 wall ball
20 lunges
15 slam ball
20 box jumps

Post-workout: Elevated Samson Stretch, 2:00/side