3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts
– then –
10-to-1
ball slams
jumping jacks
– then –
1-to-10
situps
pushups
HIIT WOD – 5:30pm
(A) agility ladders
(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)
This week: squats/pullups/bench or floor presses, back squat max, KAREN (wall ball), deadlift max, power snatch/calories, bench max, ANNIE (double unders, situps), Fight Gone Bad*, Battle at the Ballpark run-throughs, and the SEATTLE PRIDE PARADE march!
Remember that this Friday we’ll be celebrating the weekend by having COMMUNITY CROSSFIT classes all day! That means every class is open to everyone: members, non-members, friends, family, co-workers, neighbors, etc! Tell everyone- just RSVP for your spots!
5 rounds 60 seconds on/60 seconds off:
1 Round consists of the following complex:
– 5 x Double KettleBell Deadlifts (Inside the Legs)
– 9 x Double KettleBell Swings
– 6 x Double KettleBell Cleans
We are doing something NEW this year for PRIDE to celebrate inclusivity: all day on Friday, June 22nd we will hold FREE Pride Community Classes. It is important to us that all of our athletes feel welcome, safe, and seen within our walls all day, every day. Though we celebrate Pride all year, we are happy and excited to celebrate our community even more during this month.
FRIDAY 6/22
*UPDATED*
FCF Pride Community Classes
We will be hosting a FREE Community Day for all members of the community, friends, family, and visitors to town! All day Friday we will treat every one of our scheduled classes as a Community CrossFit class – this means each and every class is open to everyone!
In lieu of our normal $25 drop-in fee, we will be accepting DONATIONS to be given to local Seattle LGTBQ charity:GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).
100% of drop-in fees collected on 6/22 and 100% of donations collected through the end of the month will be donated.
“The Greater Seattle Business Association (GSBA) is Seattle’s LGBTQ Chamber of Commerce engaged in business development, supporting community, totally committed in advocacy for small business and civil rights and the only chamber that has a Scholarship Fund.”
Why? Because we believe that everyone deserves an opportunity to live a fit and healthy life! We are proud to foster a strong, supportive community and fitness for all. Everyone who comes through our doors is considered an athlete regardless of gender identity, sexual orientation, size, age, shape, or ability.
INSTRUCTIONS
Current Members
– RSVP to class (“Pride WOD”) as usual via Zen Planner app or desktop. We will return the class to you as a special treat.
– If you’d like to donate to charity, you may purchase a class through your Zen Planner profile via desktop.
In lieu of our normal $25 drop-in fee you are welcome to DONATE your fee to a local LGBTQ charity.
DONATE
If you cannot make to class on 6/22, no problem! We will be collecting donations through the end of the month. You can submit your donation here.
SUNDAY 6/24
FCF x Seattle Pride March
We will be representing at the Seattle Pride Parade again this year! The schedule on what time we will start has not been announced yet – keep an eye out on the blog and the Facebook event page for details. We’d love to have you and your family/friends march with us! Let us know by signing up on the sheet at the gym and just show up! See you there!
http://www.foundationcrossfit.com/wp-content/uploads/2018/06/FCF2018-Early-January-6.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-12 20:20:592018-06-12 22:21:08Push Presses and Power Cleans
We work flexion exercises, like the tuck/L to strengthen the hip flexors for better positioning and eventually stronger work. If you can imagine, Jon is either holding the position statically, or he’s mid-kip to a pullup.
http://www.foundationcrossfit.com/wp-content/uploads/2018/06/FCFSeptember2017-29.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-11 20:51:542018-06-11 17:52:15Squats and Muscle-Ups
http://www.foundationcrossfit.com/wp-content/uploads/2018/06/VERSUSxi-33.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-10 17:08:592018-06-11 17:35:30Deadlift and Handstands
Let’s get the gym family together for a night of baseball, food, drink, and good times! The Mariners are playing the KC Royals on Sunday, June 30th at 7:10pm.
The 2017 crew & supporters!
——
How to Spectate (Game Only)
1) Purchase a game ticket with our group by sending your payment ($40) to “info@foundationcrossfit.com” via PayPal and select “Friends and Family” for the payment type.
$40 for main level ticket to the game in the evening – this also includes entry to spectate at Battle at the Ballpark earlier in the day.
2) Show up at Safeco Field to support our teams competing!
3) Celebrate and hang out at FCF Baseball night!
DEADLINE to purchase spectator tickets: Monday, June 18 6pm. If you have additional questions, please contact Coach Sheena at sheena@foundationcrossfit.com
This FB event is to advertise and collect RSVPs for group seating to the Mariners game for Saturday June 30th, at 7:10pm.
Note: if you plan on participating in Battle at the Ballpark, you do not need to purchase a spectator ticket.
——
What is Battle at the Ballpark?
Battle at the Ballpark is a 4 person team competition with CrossFit-style workouts designed for ALL levels of athletes! Grab some swole-mates (2 men, 2 women) and sign up to participate in either the RX division or scaled division!
Stacey, Mikey C., Scott, and Lauren at last year’s event
How to Participate at Battle at the Ballpark
1) Create a 4 person team!
2) Come up with a cool/fun name and REGISTER to participate. See website for more information.
3) Train as you would (or extra) for the competition!
Next Wednesday, June 13 we will not have 6:30pm or 7:30pm classes (CrossFit and Olympic Weightlifting classes) as we’ll be holding a Staff Meeting. The last class of the day will be 5:30pm. The gym will close promptly at 6:30pm.
(Those who wanted to do the evening OWL Wednesday program will have a chance to do it in any of that Thursday’s CrossFit classes)
Zach
Another retest of the 2018 CrossFit Games Open workouts. Look forward to 18.4 and 18.5 next week! Until then hopefully you’ve been working on your double unders and muscle-ups!
2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups
CGO 18.3 – Scaled
2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups
Compare to 09MAR2018. Post scores/times to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 3/3
BtK HANG CLEAN + CLEAN 85 / 1 (2)
2 PAUSE FRONT SQUATS + 1 JERK 80 / 1 (3)
PAUSE at KNEE CLEAN PULL 105 / 2 (3)
Accessories
GHR 3×8
ab-rollout 3×8
chinups 3×8
Powerlifting WOD – Week 2/3, Day 3/3
seated box jump 5 x 2 x 85%
PRESS 20kg/3, 60/3, 70/3, 80/3, 90/3+
DEADLIFT 55/5, 62.5/5, 67.5/3 (10)
bicep opener 3×5
tricep opener 3×5
tabata assault bike
CrossFit WOD for Saturday 6/9
establish a 1RM standing box jump, then
5 rounds for max total reps. 1:00 rest between AMRAPS.
3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups