Jeff P demonstrating the start of a hang clean

As promised here is a PDF of December’s programming overview! Be on the lookout tomorrow for a more in-depth look at it all.


+ Sounders vs. Dynamo, Recap: We’re Going Back – Sounder at Heart

CrossFit WOD for Friday 11/31

13 minute each:
– establish a heavy hang snatch
– establish a heavy hang clean
– establish a heavy 3-rep front squat

Post loads to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 3/3

makeup SNATCH or CJ 60/3, 70/2, 78/2, 82/1, 86/1, 90/1, 93/1, …


Gymnastics Strength WOD

Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills

for 15 minutes:
1-2 banded muscle-up
3-4 pullups + hold
5-6 jumping muscle-ups

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

One of our goals at Foundation CrossFit is to be a positive steward of the community. This is exemplified in our free Community Classes, our October fundraisers over the years, and our charitable holiday activities. This year we are asking you all to help out a former athlete and beloved employee, Jessie Purcell. Those of you who have been with us over the years have worked with Jessie Purcell at our sister gym, CrossFit SLU. Jessie joined the team in 2012, and played an integral part in supporting our business and helping it grow into what it is today.

Jessie and Pao, both former employees of FCF, forever family

After finishing school, Jessie Purcell now works as the Department Head of Physical Education & Health at nearby Garfield High School. Health education has always been a passion for Jessie, and it is so inspiring to see her lead the charge for our upcoming generations, raising them to be healthy young adults.

This job does not come easy, as many of you know the stories of teachers having very little funding to support their students. This year we can all help by donating athletic clothing for her students for class. In fact, 10% of her students are listed as homeless this semester and are in need gym clothes, among other things.

We are making a call out to our current and former Foundation CrossFit or CrossFit SLU athletes: dig through your closets and dresser drawers to see if you have any old FCF/SLU apparel (and any other shorts/sweatpants) that you no longer wear. Bring them in and we will have a donation box set up in the gym for JP’s Kids. In addition, we are taking these donations as part of our December FCF BINGO! So you’ll be able to donate for a good cause and check a box off of your Bingo board.

Thank you and let’s make everyone’s holiday a better one!

Guillaume and Olga and baby Taco


Upper Cross Syndrome – Airrosti

CrossFit WOD for Thursday 11/30

for time:
21 push press
42 k2e
15 push press
30 k2e
9 push press
18 k2e

12:00 time cap, then 5×3 bench press

Post time to whiteboard!

HIIT WOD – 12pm

Long Interval


20 Ball Slams
1 Full Rope Pull

Cool Down: Bro-ga

HIIT WOD – 5:30pm

Long Interval


Tabata intervals of:
KB Deadlifts
Plate V Ups
Ball Slams
Broad Jumps
Dbl Db Reverse Lunge
1min rest between movements

It’s December and because it’s an iffy month for a lot of us why not play some games?Check out the notes section: we have tons of prizes to give away so we want as many winners as possible. One complete line of BINGO gets you the first level of prize bags, zonks included. Five complete lines of BINGO (for example the top three rows plus two random columns) gets you a third level of prize bags, zonk-free. BLACK OUT BINGO enters you for a free month of membership!

Cards will be put out on Thursday. Plan ahead! Grab one and get ready to win.

December is just around the corner and the holiday season inspires us to give a little more. Last year we were approached by one of our athletes, Sharla S., to participate in her work’s yearly program in adopting families during the holiday season and I’m excited to say that we are participating again this year.

Sharla at Swedish with last year’s donations

The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. 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 will go a long way towards making a difference in their lives.

Beginning this Friday, December 1st, we will have boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Thursday December 14th. You may sign up for more than one item if you wish!

Thank you for helping us give to those in need!

Box jumps and burpees


+ Episode 6 featuring Danny Camargo – Team Soul Podcast
+ Handstand Running and modifications – Foundation CrossFit

Wrist prep. The work isn’t glamorous but, neither are injuries. #wristprep #wristmobility #handbalancing #mobility

A post shared by Travis Janeway (@travisjaneway) on

CrossFit WOD for Wednesday 11/29

5 rounds for time:
15 burpees
15m handstand walk
15 toes-to-bar
15 box jumps, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 2/3

power clean + clean + jerk
clean & jerk
accessories by coach

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

The nutrition challenge has been over for two weeks and Thanksgiving has come and gone already! Hopefully everyone has been able to still maintain the good habits they practiced during the challenge. I definitely didn’t eat as much as I would have if I hadn’t participated in the challenge as I noticed I didn’t crave much carbs and didn’t eat a ton of sweets (which is huge for me since I have a sweet tooth). I probably also benefitted from getting over being sick, so that is a plus too. Let’s hope that I can practice the same will power (without the cold) for Christmas time.

Sarah and I are excited to keep the eating healthy momentum going and we’re already planning our challenge for 2018.  Get ready for a different approach and to put in some w o r k !

From the feedback that I have received so far, everyone had met their goals from the beginning of the challenge and almost everybody had learned something new.

  • Better understanding of balance in macros!
  • Some lost 5, 8, 10lbs!
  • Eating more veggies!
  • No more hangry mode!
  • Giving up booze for 5 weeks!
  • Trying new recipes!
  • Eliminating certain things from diet and not having an urge to reintroduce!
  • Logging meals!
  • Fully participating in the 5 weeks with no slip ups!
  • Loving the gifs Sheena entered in each follow up email!


Again, great work to you all! If you participated in this last challenge, did you miss our nutrition challenge wrap up e-mail? We have a survey we’d like you to fill out in case you missed it. Please fill it out HERE!



Ashley R

Hmm… doesn’t the top of a kettlebell swing look like a plank?!


+ The 1 Exercise That Fixes 99 Problems – Onnit

CrossFit WOD for Tuesday 11/28


as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg

Continue adding 2 more reps to each round of the kettlebell swings. Post total swings to whiteboard!

Gymnastics Strength WOD

Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills

for 15 minutes:
1-2 banded muscle-up
3-4 dips
5-6 parallette pushups + shoot through

HIIT WOD – 12pm

Short Interval

Bring Sally Up – pushup variation

EMOM for 7 minutes:
7-10 burpees
long ladder

1:00 each
– wall sit
– one-arm plank/side
– glute bridge
– hang
– hollow
– rest

HIIT WOD – 5:30pm

Short Interval

Movement patterns

Wall ball “soccer

12:00 45on/15off
15 Slamball toe taps
10 Slams
10 slamball sit-ups
10 slamball plank passes

10:00 45on/15off alternative between A and B

Set A:
10 Lunges
8-10 push ups
10 Cossack squats

Set B:
Row/ bike

We’re done with November, believe it or not!

Last week of November workouts include a thruster/s2o complex, “SWING SET”, 5 & 15 (burpees, handstand walks, t2b, box jumps), push press/k2e followed by some bench pressing, then lots of lifting for the weekend: hang snatches, hang cleans, 3-rep front squats, back squat max, bench press max, deadlift max, we have the in-house weightlifting meet to find your max snatch/clean & jerk/total (sign up below), and whatever the metcon from the 2017 CrossFit Liftoff will be!

Other things to keep in mind:
– Thanksgiving is over, so less stuffing your face, more squeezing your muscles
– FCF BINGO COMES BACK THIS WEEK! Lots of prizes to give away, so win some lines!
– this weekend is our in-house weightlifting meet and you should see what it’s like to compete
– We will release the entirety of December’s programming in a tidy PDF for you to come plan your training for the month. Get a taste of all the different class types we offer! Check back sometime Wednesday/Thursday.
– December class schedule change-ups: no weightlifting classes for the entire month, but there will be some technique seminars in the second half of the month.
– New Olympic Weightlifting classes and cycles come back Monday, January 8th
– December Sunday class schedule is now 9am HIIT, 9am CrossFit, 10am Mobility, 10am CrossFit, 11am CompEx, 11am CrossFit
The 2017 CrossFit Liftoff is this weekend! Perfect if you’re planning to compete: you can do the in-house meet on Saturday for your lifts, then come to any CrossFit class on Sunday to get the metcon entered in.


+ Bryan Fogel, director of ICARUS – The Sporting Life with Jeremy Schapp

watch ICARUS on Netflix.

CrossFit WOD for Monday 11/27

7 sets to establish a max weight for the following complex:
thruster + push press + push jerk + split jerk

Post max load to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 1/3

There’s still room for our in-house weightlifting meet this Saturday! Sign up now!

power snatch + push press + snatch, snatch, accessories for prep

Kettlebell WOD

Primal movement

Shoulder stability

Getup skill work

Swings to finish

The unfortunate part: both Tina L and Gus L are leaving their positions as coaches to fully commit their time to new opportunities as of December 1st. The fortunate part: you’ll still be seeing them around as athletes!

We wish them only the best and cherish the time they spent as part of the Training Team. I, for one, will miss their humor, their contributions to the FCF philosophy, and maybe most of all their leadership.

Come on by Wednesday morning where we’ll be serving coffee and donuts!