The Aerobic Girevek

Here’s hoping for a 0% chance of rowing again and a 90% chance for pullups!


+ Success Story: Michael D – Foundation CrossFit Nutrition
+ Hardstyle, Girevoy, or CrossFit: How to Decide Which Kettlebell Style is Best? – Breaking Muscle

CrossFit WOD for Thursday 3/1

for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings

* indicates double kettlebells

Post time to whiteboard!

Practice Practice Practice

Nathan working the dumbbell clean while Ross hits the t2b as Dave and Matt judge carefully, all during 18.1

Any guesses to what we’re going to see in 18.2? Castro released an instagram hint.

ALSO: Please read our DOG POLICY for the gym.


+ Mini-Challenge #2: Try Something New! – FCF Nutrition

CrossFit WOD for Wednesday 2/28

5 rounds: snatch + max hang snatch at 70%

3 rounds for time:
50 double unders
50 knees-to-elbows
50 air squats

Post max load and time to whiteboard!

Olympic Weightlifting WOD – Buffer Week
Continuing the warmup sequences from Monday, making sure you understand your shortcomings and are actively working on them through your warmups.
Kettlebell WOD
bent press progression


circuit training
snatch, left :30 seconds on/0 seconds rest
rack hold left, :30 seconds on/0 seconds rest
snatch, right :30 seconds on/0 seconds rest
rack hold right, :30 seconds on/45 seconds rest
repeat circuit 3x

Your Dog at FCF

Should we make this a shirt or hoody? Quasha designdid it!

Since Spring Cleaning is about to get underway FCF has some new guidelines for our furry friends while in the gym.  These guidelines are set up to ensure a safe, healthy, happy environment that we strive in our community, all of which apply to humans and canines alike!

We welcome well-behaved dogs into our community and love having them here, but, there are circumstances in which it is better for the community, and equally important for your dog, that they stay home while you work out.

CLEANLINESS. Short hair or long hair, do your dogs leave behind a trail on the ground? What if there was an accident? Do you vacuum/clean it up afterward? You realize that a fellow athlete may be doing their next set of burpees or situps or mobility on that same spot on the ground.

SAFETY. Are your dogs free from harm? There is a lot of potentially dangerous equipment and moving people around. Constantly. Consider your dog’s physical and emotion safety. Some signs to look for in your dog that indicate they are not relaxed; lip licking, panting, yawning, shaking, and whining.

COMFORT. Remember that not everyone loves dogs. That could leave some of your fellow athletes apprehensive about moving about the space free of anxiety. They, like you, pay for a membership so they have a safe place to go to to relieve stress, not add to it. Take this into account that is it not uncommon to be allergic to dogs. Some people are effected by just having dog dander in their environment. This would make it physically uncomfortable for those to enjoy their time in the gym. Also any aggression by an animal towards a human is a no no.

DISRUPTIVENESS. Is your dog being disruptive to class? Barking and whining are a normal part of dog’s communicating, but when it’s loud and rowdy during our classes it becomes difficult, tiresome, and annoying in the gym. You and your swolemates are paying good money to be taught by our coaches. Any extra noise/distraction is very difficult for staff to talk over, and for athletes to pay attention to.

SPACE. Is your dog taking up floor space that is needed by other athletes? Is your pup blocking equipment, or worse- using needed equipment. Our community is ever-growing and space in the gym is limited. If you are an evening athlete, you know this all too well. Please keep in mind the space that is needed for you to tether your dog and the radius of movement they have on their leash (this is not an invitation to shorten your dog’s leash). Better to leave the pup at home and show up late, than to bring him or her to the gym and be a nuisance.

EQUIPMENT. What are you using to “park” your dog? First, we only support having your dog on a harness. If your dog is tied up by a collar, they can easily hurt themselves if they are pulling. A harness provides a safer experience for your dog. Using equipment such as kettle bells to anchor your dog is fine, but please put the equipment away when you are finished. Gymnastic mats are NOT to be used for your dogs! If they need something comfy to lay on, bring in a towel or blanket for them. Make sure they aren’t in proximity to equipment that can be chewed on either. Lacrosse balls, Crossover Symmetry systems, etc.

If your dog is struggling with separation anxiety of being in the gym, we encourage you to help them out by training them. Come into the gym on one of your non-training days at an hour where there are less athletes in class, and focus solely on helping your dog acclimate to the sounds and movements in the gym… Remember: this means no working out for you that hour!

” If you reward your dog for doing something, she will repeat the behavior. If there is no reward, the behavior will go away. Simple, right? But we don’t always think about it. We are actually training our dogs every instant that we are with them, but we don’t often use that to our advantage. If you don’t pay attention to what you are teaching your dog, you could end up training your dog to jump on you, whine for attention, and run away when called!”

– Ahimsa Dog Training

This is very easily applied to training your dog to be relaxed in the gym while you work out. Make smarter choices for you and your animal.

Otis, canine member of Foundation CrossFit since 2011

We ask that you take these guidelines and philosophies into consideration when you bring your pup into the gym. If you have any questions regarding these guidelines or anything dog training related, please don’t hesitate to ask us.

Coach Andrea has spent over 2 years training her dog Theo at Ahimsa Dog Training, which led to her certification to be a Certified Therapy Team. As a team, they do work around the community to help de-stress people.

She also volunteered at the Seattle Humane Society in their Dog Behavior and Socialization devision. If it were not for all the passion she has for dogs and positively-reinforced training, Theo would not be the well behaved boy that he is.

Some resources:

Ahimsa Dog Training
Homeword Hound Seattle
Seattle Puppy Works
Kikopup on YouTube

An Echo

Zander E, Kelsey N, Elise T

Similar to yesterday, our goal for the WOD is to get comfortable with a heavy clean complex (vs yesterday’s snatch complex). Then we’ll challenge your muscular stamina with the AMRAP, which is shorter than the recent 18.1. LET’S GET AFTER IT!


+ Coffee Is Good For You – National Geographic

CrossFit WOD for Tuesday 2/27

EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups

AMRAP in 12 minutes:
4 T-pushups
8 squat thrusts
12 squats

Post heaviest load and score (total reps) to whiteboard!

CompEx WOD

MFT #1399

Gymnastics Strength WOD

muscle-up drills

HIIT WOD – 12pm

:40 on/:20 off x 4
– jumping jacks
– squat jacks
– push-up jacks
– jumping lunge jacks

:90/:30 for 10:00
3 shuttle run, 20’
6 twisting v-ups
9 mb squat thrust + wall chest pass
12 mb push press

AMRAP in 10:00
5 sandbag squats
10 sandbag deadlifts
150′ sandbag drag

HIIT WOD – 5:30pm


10 rounds:
1 tire pull or farmer’s carry 30’
30’ walking lunges
40 jumping jacks


4 rounds, :45 on/:15 off
sandbag pause squat
plate walk overs
ramp sprint


Holds, 1:00 min on/:10 off
wall sit
side plank, R
boat pose
side plank, L
glute/hip bridge
reverse plank
wall sit

18point1 Done

What a day! With over 50 athletes showing out (and more to support and judge) we had a pretty hectic Sunday running the 18.1 Event.

My favorite shot is always the one people weren’t ready for

Stay updated with the action on social media! Follow the hashtags #HYFRsquad and #FCFio2018


+ Foundation CrossFit Affiliate CGO 2018 Leaderboard – CrossFit Open Leaderboard

CrossFit WOD for Monday 2/26

EMOM for 18 minutes:
– 1 snatch + 4 OHS
– 6 burpee over bar

for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
10 muscle-ups

Post heaviest load and time to whiteboard!

Olympic Weightlifting WODBuffer Week

This week the focus is on making sure you understand and have the proper protocols of what you need as an individual to set yourself up for success when the next program begins in a week. Do you know what phases of the lifts need improvement? Do you know which exercises help teach confidence, develop speed, and build power for those particular phases?

Kettlebell WOD

Bent press progressions
Weighted single leg deadlifts
Simple & Sinister

Endurance WOD?

A handful of you athletes were asking when our seasonal ENDURANCE CLUB would return. What if we just posted a program to the blog every Tuesday, Thursday and Saturday with what you should do?

CGO #18point1 is…


+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW

CrossFit WOD for Friday 2/23

CGO 18.1 – Rx

AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row

CGO 18.1 – Scaled

AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row

Post score to and the whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)

snatch max, clean & jerk max

Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)

Lower MAX (back squat, front squat, OHS, deadlift, etc)

Gymnastics Strength WOD

handstand pushup development!

Kettlebell WOD


The 2018 CrossFit Games Open Begins!

At 5pm today the first workout of the 2018 CrossFit Games will be released!

Remember: these will be the workouts for Friday, and again as the workouts for the weekly FCFio Event. More details here.


+ 8 Reasons You Should Do the CrossFit Open – BoxRox

CrossFit WOD for Thursday 2/22


You Go, I Go: 500-400-300-200-100m for time. You can only row when your partner is racking double 24/16kg kettlebells. Unracking the bells adds a penalty to your overall time, as well as forces the rower to stop rowing.

Post teams and times to whiteboard.


Row 40 cals 1:1 rest x 4 set
Assault Bike 36 cals 1:1 rest x 4 set
Run 400m 1:1 rest x 4 set

Deadlift Golf

Are you honestly keeping your back flat from the start to the end of the deadlift?


+ Ep. 11 | The CGO: How to Prep, Eat, Recover + Master Your Mindset (and Yes You Should Do It) – She Thrives

CrossFit WOD for Wednesday 2/21

Starting with an empty bar, every minute on the minute SNATCH then add 3-5kg to the bar. The workout ends with your fifth miss or when you are satisfied with your work for the day.

Then deadlift 5-10-15-20
Post snatch and deadlift loads to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
clean & jerk max
Powerlifting WOD – Week 7/7, Day 2/4
bench press max
Kettlebell WOD

abs!! then

:30 sec work: :10 sec rest
farmers carry
rack hold
double kb deadlift
overhead hold
(Repeat 3x)


Descending Swings
10-8-6-4-2 reps each side

Goal is to not put the bells down!


Nate A

No not that one..

Nate M

Not that one either…


Chief Petty Officer Nate Hardy, courtesy


+ A Competitor’s Guide to the Open – Beyond the Whiteboard

CrossFit WOD for Tuesday 2/20

Rx & Scaled: NATE

AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 perfectly-vertical kbs, 32/24kg


10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

20-minute time cap. Post score/time to whiteboard!

Gymnastics Strength WOD – 84

muscle-up development!

HIIT WOD – 12pm

Long Interval

3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel
For 16:00

5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate

:90 on, :30 off for 8:00
MB up & over

HIIT WOD – 5:30pm

Long Interval

Set 1: 3 rounds w/ Dynamax ball, 1:00 each
– wall ball
– side toss (R)
– toe taps
– burpee + chest pass
– side toss (L)

Set 2: 3 rounds w/ box, 1:30 each
– dips
– split squats (R)
– pushup
– split squats (L)
– burpee box jump

Set 3: 5 rounds w/ dumbbells, 10 reps each
– lunges
– burpee over dumbbell
– weighted situp
– deadlifts
– skull crushers

The Open Begins on Thursday!

So sign up now so you can get drafted to one of the three teams for the Intramural Open!

It’s Presidents Day and we’re open regular hours. If you have the day off come workout early then go see Black Panther!


+ Speal: A David and Goliath Story – Chris Spealler

CrossFit WOD for Monday 2/19

100 pullups for time (attempt your max set), then

establish a 1RM clean & jerk in 20 minutes, then

6 sets of max dips

Post all three results to whiteboard!

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

snatch max

Powerlifting WOD – Week 7/7, Day 1/4

back squat 1RM

Kettlebell WOD

1k row, then

10-to-1 reps of:
strict sit ups
push ups
goblet squats

3 rounds, 10 reps each:
kb halo
prying squats
single leg deadlift, left + right