Best of the Rest 2015

Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.


+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate

CrossFit WOD for Monday 12/11

snatch 7×2


5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups


5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs

Post time to whiteboard!

Kettlebell WOD

abridged Primal warmup
swings & things
mobility work

Will E

Fastest way to a double under: using a properly-sized rope establish a “fast” single under, establish a “slow” single under, practice a double twist of the wrist, then put the slow jumps and a double twist together. Keep your body stretched and throw the double as soon as you detach from the ground.


+ The Meat and Nuts Breakfast – Strength Sensei

CrossFit WOD for Friday 12/8

for time:
100 pullups
200 air squats
100 T-pushups
200 double unders

Post time to whiteboard!

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Paul S

Jerk blocks provide an elevated surface to drop the weights back onto  when working on jerks. This way you don’t have to lower your weights back onto the rack position (a skill in itself) or to drop it down to the ground completely every rep.


+ Donny Shankle Barbell Complex – All Things Gym

CrossFit WOD for Thursday 12/7

establish a heavy load for the following complex within 12 minutes: clean pull + 3 hang clean pulls + hang clean + jerk

rack jerk 6×2

3×20 dumbbell bench press
3×20 JM press
3×20 plyo pushups, challenging height every round

200 banded lat pulls, red/purple

HIIT WOD – 12pm

Long Interval

Every 5 mins for 25 mins

20 Cal Row
20 dbl db walking lunge steps
20 hanging knee raises
20 dbl db burpees

HIIT WOD – 5:30pm

Long Interval

Joint Mobility

Game: Partner crab races

1:15 Stations
-Wall Ball Situps
-Walking lunges
-Plank to Down Dog (add pushup for challenge)
-Step Ups with High Knees
-KB push presses
**Followed by Lap around the block and 45 seconds rest

50 KB Swings to finish

James S at the bottom of a handstand pushup (HSPU)

Today we sample one of our CompEx classes and see what it’s like: the goal of these classes is more on work, less on skill development. Completion of the standards is paramount, how you complete it is up to you. The volume involved means that you can potentially do a lot of work multiple times with little recovery in between efforts.


+ Russia Has Been Banned From the 2018 Winter Olympics – Ringer

CrossFit WOD for Wednesday 12/6

Skills warmup: pullups/dips, rope climbs, jump roping

AMRAP in 7 minutes:
35 double unders
7 double kettlebell overhead squats, 24/16kg

for time:
800m run
40 calorie row
20 burpee over rower

(11:00 time cap)

abs, biceps finisher

Kettlebell WOD

– Primal Mobility
– Shoulder stability
– Get up skills
– American swing discussion/practice
– Simple and Sinister finisher

‘Tis the season of extra giving! We have posted up the wish lists of the two families we are adopting this holiday season (via the Swedish Cancer Institute Holiday Families Program) with their corresponding boxes below. If you are able to, please sign up to donate an item from their list and bring it to the gym by 12/14. Please place a check mark next to your name & item(s) when you bring it in please!

Family K is a single mother of 4 children with breast cancer, now post-surgery and currently in radiation treatment. She has no local support & works full time to support her two youngest children & college expenses for her two eldest children. She is often very busy with her demanding work, daily radiation treatment & driving kids to activities. Her focus has been to get through treatment & support her children, but has struggled with finding time for herself. Family K could use some extra comfort this year during the holidays. Any help would be much appreciated.

Family X is diagnosed with stage III lung cancer. He has not been able to work for the past six months due to his medical treatment & unfortunately, his work does not provide vacation/sick hours so he has not been able to receive any income. He is receiving food stamps & recently lost the room he was renting for $500 that he shared with his two sons. He is looking into shelter housing at this time. Despite his situation, the patient continues to remain positive and upbeat about his treatment. He is a really humble guy and asked for very little items on his wish list. He shared that he would be grateful to receive any assistance.

“Monetary donations to the Holiday Family Project help keep this lovely tradition going. If you wish to financially support the program you can donate online at HERE or make a check payable to Swedish Medical Center Foundation, Indicating Holiday Families Program Donation in the memo. If choosing this option, we will gladly provide a Swedish Foundation envelope to you.”

Thanks in advance for helping us give back to families in need during this holiday season!

Rachael T

For a better snatch receiving position creating better mobility in the upper back, hips, and ankles is paramount!


+ Sugar Industry Downplayed Potential Harms of Sugar – NY Times

CrossFit WOD for Tuesday 12/5

every 90 seconds for 18 minutes: power snatch + push press + snatch


3 rounds for time:
6 bar muscle-ups
30 wall ball, 20/14lbs to 10/9′

Performance does 5 rounds for time.

Post time to whiteboard!

CompEx WOD

MFT #1338

HIIT WOD – 12pm

Short Interval

:45 work, :15 rest
– Assault Bike
– Rower
– Ladder: Two In, Two Out
– MB Stutter Bucket Throw

:40 work, :20 rest for 16:00
– farmer’s walk
– sandbag drag, pull
– waiter’s walk

calorie rows
banded lat pulldowns

HIIT WOD – 5:30pm

Short Interval

warm up #1 (4 min)
TABATA 20sec on/10sec off
1) push up w/ shoulder tap
2) jumping lunge + air squat

warm up #2 (4 min)
1) agility ladder left/right
2) sit up + russian twist

workout #1 (3 rounds) (approx 9 min)
1 – ramp sprint
5 – hanging knee tucks
9 – slam ball over bar
5 – slam ball sit ups
1 – burpee + slam ball

workout #2 (4 rounds) (30 sec on / 10 sec off) per station (approx 10 min)
station 1 (light dbs) – bent over db lat raise + db strict press
station 2 (medium dbs) – db swing
station 3 (heavy db) – db squat
station 4 – burpees

Rachael, Andrew, Ander, and Bri

The badasses featured above hit many personal records and got some competition experience under their belts. Foundation Barbell club has got a great 2018 in front of us!

If you haven’t been watching USA Weightlifting has been making a splash at the IWF World Championships this weekend.


+ Why You Should Eat More and Train Less This Christmas – Breaking Muscle

CrossFit WOD for Monday 12/4

Today is an example of what it’s like in a HIIT Class (Short Interval)

A – :20 on/:10 off x 4
– cross plank jacks
– squat jacks
– alternating side plank lateral raises, 2.5/1.5kg
– push-up jacks
– jumping lunge jacks

B – :30/:15 for 10:00
12 situp to hip up
9 medicine ball squat thrust + wall chest pass
6 shuttle runs, 20′
3 speed ladders

C – :45/:15 for 10:00
crush-grip squats
crush-grip deadlifts

– Rest 2-5 minutes between each workout.
– (B) and (C) simply “green light”/”red light” during the work/rest intervals
– Choose either 1in/3out or Icky Shuffle on the ladders
– Use kettlebells or sandbags for (C)

Kettlebell WOD


Since December is known to be a funky month as far as everyone’s schedule goes, we wanted to make sure you felt prepared as you continue reaching for your goals. As a gift to our athletes here is the programming for December.

We also want the community to be able to take the other styles of classes we offer: HIIT (high-intensity interval training) class, Kettlebell class, Gymnastics Strength class, as well as Competitive Exercise (“CompEx”) classes. And yes, attending those specific days will count towards some of your December BINGO boxes.

Continue reading if you want an in-depth look at this. Avoid if you know you’re a cherry-picker!

Read more

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!