CGO 17.2

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. As we have in the past, we are performing the online competition as an intergym challenge. This fantastic idea came from Catalyst Fitness’ Intramural Open.

Also on Monday 2/5 we also start our Nutrition Challenge to help us gain ground in better health, better understanding of how our bodies work, better body composition for movement, and better energy! If you are serious about your performance you also need to be serious about fueling. Don’t regret not eating well when your workout results are on the line!


CGO 16.2 at FCF

At Foundation CrossFit we want to help you get to another level with your physicality. Competition can help inspire you to go harder than you’ve ever gone before. The pressure to perform pushes you to take training more seriously; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

Can we bring that worldwide thrill home to FCF? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. I’ve created three teams with leadership groups. The leadership and I will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS X.

Which team will claim the Golden Hammer?

CGO 15.4 at FCF


Registration for the Open can be done NOW until 5pm on Monday 2/27 at, Choose ‘Foundation CrossFit’ as your Affiliate!

Also take the 2018 Online CrossFit Judges Course. If you register for the Open, take and pass the Judges course, complete all 5 workouts, you’ll receive $20 off of your April membership!

CGO 15.3 at CFSLU


Coaches and the rest of the registered FCF fam will be drafted onto an Intramural team. Once drafted onto a team you’ll be entered onto the public Team Rosters which will be shared outside the office.

If you’re reading this and you haven’t registered for the CGO you might be courted by one of our Team Captains to join their team – probably more than one. Sign up and you’ll be put on a team according to order of signup.

CGO 14.4 at CFSLU


Points will be awarded by FCF HQ after every event and totals will be shared every Tuesday morning. The biggest points you can earn your team happen with

Registration for the 2018 CrossFit Games Open: Sign up and choose Foundation CrossFit as your affiliate!

Completing the Judges Course: Take and pass the 2018 Online Judges Course and email the PDF to You must send the PDF as an attachment. If you send a screenshot, it doesn’t count. If you forward us a link, it doesn’t count. Get me that PDF and we’ll give you those points!

CGO 14.3 at Foundation CrossFit 5.0


Athletes competing in the Open will have only four days to complete each workout: Thursday evenings the workout and standards are released, Monday evening scores are due. The Open will have five workouts over five weeks, with the fifth week including in VERSUS X, where your team points entering the event may sway the standings and winners. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship). Our competition schedule is as follows:

As per usual, we will program the workout that Friday for all CrossFit classes so you can be tested (or practice/run-through/see it) if you cannot make the weekend event. Just remember that there are point differences depending on when you do the workout. Being there for the event will put you in the best atmosphere to perform well.

This year we DO have schedule times for make-ups: Sundays at 11am during CompEx and Mondays at 1pm. That means you’ll have a chance everyday to get your points in. Try to bring your own certified judge- this is why it’s so important to come in on Friday or Saturday when the sheer attendance will allow you to have a judge, certified or not.

CGO 13.5 at CrossFit SLU (Foundation CrossFit South Lake Union)


We’ll have some random drawings each week for prizes, including gear, socks, water bottles, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!

2012 at Foundation CrossFit 3.0


Use the hashtags #FCFio2018 and #HYFRsquad on your social media! If we see and repost it you’ll be earning your team some extra points!

2011 at FCF 3.0

In summary, our focus during the Open is on FUN. We want participation because it increase your fitness, keep you accountable to all of your gym mates, and earn you high-fives! It’s also great being able to see your results from years past, and to see where you’ve improved over time and knowledge.

Register online at the CrossFit Games site and get this party started!

Sandi Pants lunging during last year’s Open

Every Friday through March we will be retesting a CrossFit Games Open workout from the past! Also: The 2018 Intramural Open details will be out as soon as I can confirm some Team Leadership!


+ The One Strategy Guide for CrossFit Open 15.5 To Rule Them All – CrossFit Portland

CrossFit WOD for Friday 2/2

CGO 15.5
27-21-15-9 reps for time:
calorie row
thrusters, 43/29kg

Post time and PRs to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 3/3

snatch, clean + 2 jerks

Powerlifting WOD – Week 4/7, Day 3/4

Safety Squat Bar box squat + bands 12x2x50, deadlift 6x1x80, special exercises

Gymnastics Strength WOD

Straight-arm strength work

Kettlebell WOD

Kettlebell CHIEF

AMRAP in 3 minutes:
5 power swings
8 renegade row
12 squats

Rest 1 minute in between rounds. Repeat for 5 cycles!

CrossFit WOD for Saturday 2/3

50-40-30-20-10 reps for time:
bumper walk overs, 20kg
UB double unders

Each round begins with a 1:00 handstand.

CrossFit WOD for Sunday 2/4

Fraser Froning vs World

in pairs, 10 rounds each:
50 double unders
15 toes-to-bar
5 bench press, 102/70kg

It has been an exciting week seeing all of your registration forms come in for the 2018 Nutrition Challenge! If you’re not signed up yet, go to the site and sign up! We’re asking for sign-ups to get you committed, accountable, and get some goals set for the next two months.

If you’re already signed up, we’ve already got some blog posts up on the nutrition-challenge-specific-website. Be sure to check it out and mark down the events we have planned. There are lots of things happening this month in addition to the challenge (ahem Intramural Open during the CrossFit Games Open.. look out for our blog post on that soon!) and you don’t wanna miss our check-in/event/potlucks planned!

This week has been a prep week for the challenge and we’ve set up a little mini challenge for you to clean out your pantry! Sarah set up a box at the gym for you to bring in your unwanted items and will donate the goods to NW Harvest Food Bank (Cherry Street). Last day to bring in these items will be Monday 2/5.

Lastly, I want to remind you all of our nutrition Q&A session happening this Saturday, after classes at 12pm! Bring your open minds and your questions! See you there!