Tara & Sean

#LoveWins. Every. Damn. Day.


+ Russell Berger Fired from CrossFit HQ Following String of LBGTQ-Focused Tweets – BarBend
+ A Brief Timeline of the Events that Led to Berger’s Firing – Morning Chalk Up

CrossFit WOD for Thursday 6/7

for time:
40 kettlebell snatches
40 kettlebell clean & jerks
40 handstand pushups

Compare to 24MAR2018. Post time to whiteboard!

HIIT WOD – 12pm

1min work
10 cal row
Max Burpees
1min rest
keep cycling till total of 50 burpees


2min work
10 cal row
Max sandbag lunge steps
1min rest
keep cycling till total of 100 steps


3min work
10 cal row
Max dbl kb press
1min rest
keep cycling till total of 100 steps

HIIT WOD – 5:30pm

1k row
Dynamax wheels

**5 rounds: 1:15 on/45 sec off**
– Dynamax Russian Twists
– Row/AirDyne/Ski Erg
– OH Dynamax Thrusters
– Row/AirDyne/Ski Erg
– Dynamax between leg wall throws


Foundations 2 WOD

tabata intervals of:
goblet squats
ab-mat situps

Post-workout and homework: Hips of Glory

No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.


+ F*ck Burpees – Josh Wood

CrossFit WOD for Wednesday 6/6

push press 3-3-2-2-1-1

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post times to whiteboard!

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

PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)

senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8

Powerlifting WOD – Week 2/3, Day 2/3

4×8 mb throws

BENCH 55/5, 62.5/5, 67.5/3 (10)

back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+

Kettlebell WOD

**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up

**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans

**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans

Accessory work
– Abs


Today is the LAST DAY for FCF PRIDE 2018 Limited Edition t-shirts. Get them as this link ASAP. Tell your friends and swolemates- we’re walking the Seattle Pride Parade again this year.


+ A Simple Guide to Weightlifting Competition Warmups – Catalyst Athletics

CrossFit WOD for Tuesday 6/5

back squat 5x5x65-70%

tabata front squat, 52/38kg

AMRAP in 15 minutes:
200/400/600m run, etc
8 alternating split snatches, 43/29kg

Post total split snatches completed to whiteboard!

HIIT WOD – 12pm, 5:30pm

3 rounds
100 single foot jump rope skip

100 lateral hops over jump rope
Rest 1min


3 rounds
20 dbl db z-press
10 manmakers
Rest 1min


3 rounds
20 dbl db deadlifts
10 dbl db thrusters

Foundations 1 WOD

15-12-9 reps for time:

Start and end the workout with a 200m run!

That’s a wrap for all nine CrossFit Games Regionals! That means we more or less have a roster of the athletes we’ll see at the 2018 CrossFit Games in Madison, WI towards the end of July.

Happy PRIDE month! We have the 2018 FCFF Pride shirt ready for preorder before the march we’ll be walking in again!

This week’s agenda: CGO 18.2 (dumbbell squats/bar-facing burpees, max clean), back squats at 65-70%, heavier tabata front squats, running/alternating split snatch, push presses, medicine ball cleans/running, CGO 18.3 (double unders, overhead squats, muscle-ups/pullups, dumbbell snatches, etc), max standing box jumps, deadlift/pistol/pushups, max seated box jumps, and FIGHT GONE BETTER!


+ Belts, Knee Sleeves, Wrist Wraps, Bandages – Torokhity
+ When You’re Extremely Easy to Kill – Deuce Gym

CrossFit WOD for Monday 6/4

CGO 18.2

complete as much as possible in 12 minutes:
1-to-10 reps of
dumbbell squats, 2 x 50/35lbs
bar-facing burpees

– then –

CGO 18.2a
1RM clean (if time remains)

Compare to 02/03MARCH2018. Post time and load to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 1/3

85 / 1 (2)

85 / 1 (2)

jumping good am 3x8x65%
split squat 3×8/side
close-grip pushups 3×25
banded plank or HS 3x:45

Powerlifting WOD – Week 2/3, Day 1/3

box jump 5 x 3 x 85%

BACK SQUAT 67.5% / 3 (10)

2×8+ GHR
2×20 reverse hyper
2x:45 banded plank
2×12-20 weighted lunge

Kettlebell WOD

Simple & Sinister

Welcome to June! The sun’s out, and we’ll be outside celebrating our incredible community in the 2018 Pride Parade! 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.

Details soon…save the date, Sunday, June 24, and come walk with Foundation CrossFit! We’re going to have a ton of fun!

And here is our 2018 SPECIAL EDITION Pride shirt! Pre-order so we can ensure you get the size, color, and style you’re looking for! Order here now: https://fcf.sites.zenplanner.com/retail.cfm


CrossFit WOD for Saturday 6/2

CGO 18.1 – Rx

AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row

CGO 18.1 – Scaled

AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row

Post reps to whiteboard.