Emily joins the 500-level WODclub!


+ CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard

CrossFit WOD for Friday 2/16

CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Compare/contrast to Monday. Post scores to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)

repeat this week’s complexes!

Powerlifting WOD – Week 6/7, Day 3/4

SSB box squats
deadlift + bands

Gymnastics Strength WOD

press day: hspu, dips, handstand presses

Kettlebell WOD

Kettlebell Bent Press Progression

clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x


Simple & Sinister

Some of our recent grads: Arthur, Connor, Matt, and Andrew


+ Introducing NAPWOD, the Workout of Your Dreams – Morning Chalk Up

CrossFit WOD for Thursday 2/15

every minute on the minute for 10 minutes
a. 10 overhead squats, 52/34kg
b. 10 overhead lunge steps, 52/34kg

rest 3 minutes

every minute on the minute for 10 minutes
a. 10 thrusters
b. 10 pullups

then immediately after do 3:00 of max double unders

Post double unders to whiteboard!

HIIT WOD – Tempo/Time Trial

E3MOM x 3
Row 25 Cals
15 Ball Slams

E3MOM x 3
Row 20 Cals
20 Ball Slams

E3MOM x 3
Row 15 Cals
25 Ball Slams

The 2018 FCFio Early Bird Draft takes place this Saturday at 10am! Get registered either online and/or at the gym as soon as possible if you want to get put on a team.


+ Max Aita AMA – Reddit (r/weightlifting)

CrossFit WOD for Wednesday, Valentine’s Day 2/14

5 sets: clean + max hang cleans at 70% of 1RM, resting 2-4 minutes between sets, then

EMOM for 20 minutes: 10 burpees

Post weight and all five sets to whiteboard.

Olympic Weightlifting WOD – Week 6/7, Day 2/3 (Deload Week)

clean/clean & jerk complex prescribed individually, front squat 3RM

Powerlifting WOD – Week 6/7, Day 2/4

floor press 1RM

Kettlebell WOD

“My Iron Pet”

buy in: 25 unbroken partner synchronized kb swings

for 2 rounds:
14 double kb deadlift
14 goblet squats
14 single leg deadlift

14 thrusters
14 press, left
14 press, right
14 swings
14 snatch
14 windmills
14 russian twists

buy out: (wait for your partner to perform) 10 unbroken partner synchronized kb cleans

Say hi to the February 2018 FOUNDATIONS Graduates!


+ Mirai Nagasu Leaps Into History With Olympic Triple Axel – CNN

CrossFit WOD for Tuesday 2/13

jerk 5-4-3-2-1, then

for time:
30 push jerks
45 hang power cleans
60 deadlifts

Rx = 70/45kg. Post times to whiteboard!

CompEx WOD

MFT #1389


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

Michi joins the WODclub at the 1000 level!

Here’s the plan this week:

+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times

CrossFit WOD for Monday 2/12

Halved CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4

snatch complex, individualized for your weaknesses, back squats

Powerlifting WOD –  Week 6/7, Day 1/4

wide-stance good morning 3RM

Kettlebell WOD

accessories+mobility, then


YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats

The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.

I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.

We have three teams in the FCFio this year:


Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.

Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).


+ Coaching Roundtable: CGO 14.1 Tips & Advice – Tabata Times

CrossFit WOD for Friday 2/8

5 sets: snatch + max reps hang snatches, 60-70% of 1RM resting 2-3 between sets, then

CGO 14.1

AMRAP in 10 minutes:
30 double unders
15 power snatches, 35/25kg

Rx+ = unbroken double unders.

Compare to . Post score to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 3/3

snatches up to 92%, clean & jerks up to 92%

Powerlifting WOD – Week 5/7, Day 3/4

Dynamic Effort Lower: SSB box squat + bands, deadlift + bands, special exercises

Gymnastics Strength

Max Effort Lower: single leg work, jumping

Kettlebell WOD

accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry

CrossFit WOD for Saturday 2/9


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!

CrossFit WOD for Sunday 2/10

AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg

Post score to whiteboard!

Brian C


+ Proper Foundations: A 5-Step Progression to the Bar Muscle-Up – Breaking Muscle

CrossFit WOD for Thursday 2/8

30 muscle-ups for time


max muscle-ups in 7 minutes, then AMRAP in 8 minutes:
5 strict pull-ups
5 ring dips


AMRAP in 15 minutes:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post time/score to whiteboard!


Tempo / Time Trial

Animal locomotion

E5MOM x 3
Row 40 cal
15 tuck ups
25 air squats


E4MOM x 3
AB 35 cals

Alan dumbbell snatching while Chip officially judges

Let’s practice!

ALSO: Tonight at 6pm Sarah will be running a Q&A for those who missed the nutrition talk on Saturday regarding our Nutrition Challenge!


+ Neural Glides For Ulnar, Median & Radial Nerves – Ask Doctor Jo

CrossFit WOD for Wednesday 2/7

jerk 3-3-3-2-2-2-2


21-15-9 reps for time:
dumbbell snatch, 50/35lbs
burpees, jumping over dumbbell

Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero here.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 2/3

clean & jerk to 92%, front squats

Powerlifting WOD – Week 5/7, Day 2/4

close-grip bench press 1RM

Kettlebell WOD

Every 2 minutes for 30 minutes:
a) 8/10 cal ski erg, 8 alternating single leg deadlift, 10 lunges
b) 8/10 cal bike or row, 8 crush grip squats, 10 v-ups

Tony completing a bar muscle-up during last year’s CrossFit Games Open


+ In Just Two Hours, Amazon Erased $30 Billion in Market Value for Healthcare’s Biggest Companies – Quartz

CrossFit WOD for Tuesday 2/6

5 rounds: every 4 minutes complete a 400m run and 7 bar muscle-ups


AMRAP in 20 minutes:
400m run
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post attendance to whiteboard!

Strength Ladder: 6(1,2,1) strength pull/push

CompEx WOD

MFT #1384

Gymnastics Strength WOD

handstands, forearm stands, headstands, levers


Our current CrossFit Games Open roster:

as of 2/4

You can sign up at http://games.crossfit.com/ and then read our plans at Foundation CrossFit for our annual Intramural Open 5-week event!


+ The Open: Participate and Celebrate – CrossFit Games

CrossFit WOD for Monday 2/5

front squat 5-10-5-10-5, then

for time:
300 double unders
200 air squats
100 push press, 35/20kg

Compare to 24JAN2018. Post front squat loads and time to whiteboard!

Olympic Weightlifting WOD

snatch, back squats

Powerlifting WOD

banded deadlift 1RM

Kettlebell WOD

Simple & Sinister, then

Interval Snatches
Interval Carries