FCF Baseball Night

FCF Baseball Night!
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!
4) Show up and have fun!
5) Celebrate and hang out at FCF Baseball night!
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CGO 18.3 Retest

** ANNOUNCEMENT! **

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!

ARTICLES

+ The Importance of Being Strong Enough – Heat On Minded

CrossFit WOD for Champagne Friday 6/8

CGO 18.3 – Rx

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

Post score to whiteboard!

CrossFit WOD for Sunday 6/10

establish a 1RM seated box jump

FIGHT GONE BETTER

3 rounds max reps:
:60 wall ball, 20/14lbs
:60 power snatch, 35/25kg
:60 box jump, 20/16″
:60 calorie row
:60 rest

Post score to whiteboard!

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Forty x3

Tara & Sean

#LoveWins. Every. Damn. Day.

ARTICLES

+ 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

then

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

then

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

Abs

Foundations 2 WOD

tabata intervals of:
goblet squats
ab-mat situps
SDHP
burpees

Post-workout and homework: Hips of Glory

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RUN MBC

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

ARTICLES

+ 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

BtK HANG SNATCH + SNATCH 85 / 1 (2)
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)

Accessories
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

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More rings, more back squats, more tabata!

MORE, MORE, MORE!

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.

ARTICLES

+ 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

-then-

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

-then-

3 rounds
20 dbl db deadlifts
10 dbl db thrusters

Foundations 1 WOD

15-12-9 reps for time:
squat
pushup
pullup

Start and end the workout with a 200m run!

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Regionals are Done!

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!

ARTICLES

+ 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

BtK HANG SNATCH + SNATCH
85 / 1 (2)

BtK HANG CLEAN + 2 JERK
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

deadlifts
Simple & Sinister

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,

June is Pride Month

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.

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The Fabulous Forty

Today we celebrate our favorite Office Manager!

Jessie NOT giving us a no-rep

Wish her a HAPPY BIRTHDAY if you see her!

ARTICLES

+ The Great Kettlebell Swing Debate – Invictus Fitness

CrossFit WOD for Champagne Friday 6/1

FABULOUS FORTY

for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees

100m medicine ball (20/14#) run after every exercise.

Post time to whiteboard!

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

below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)

GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10

Powerlifting WOD – Week 1/3, Day 3/3

seated box jump 4x3x75%

press 5/3/1
deadlift 60/5 (10)

bicep opener 3×5
tricep opener 3×5
tabata assault bike

Kettlebell WOD

Simple & Sinister

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 score to whiteboard!

CrossFit WOD for Sunday 6/3

in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank

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NANCY Retest

Learning proper positioning

ANNOUNCEMENTS

– Invite your friends, family, and co-workers: there’s a free COMMUNITY CROSSFIT class this Saturday at 12pm! RSVP here- everyone’s invited regardless of experience.
– We are removing Friday’s 8am Gymnastics Strength and 6:30pm Kettlebell classes until further notice.
– Additionally have added an 11am Powerlifting class alongside the 11am Olympic Weightlifting classes on Mondays, Wednesdays, and Fridays.
– Our next FOUNDATIONS program begins next Tuesday (6/5) and there are only a handful of spots left. Snag one before it’s too late! Our next program will be in late August.

ARTICLES

+ The Intelligence Paradox; Will ET Get the Metabolic Syndrome? Lessons From and For Earth – BioMedCentral

CrossFit WOD for Thursday 5/31

“NANCY”

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Compare to 04MAY2018. Post time to whiteboard.

HIIT WOD – 12pm

Track Day!

4 rounds
Sub 2min 400m run

Max Sandbag ground over shoulder
rest 2 mins

-then-
4 rounds
Sub 3min 400m with sandbag
Rest 2 min from end of 3min interval

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Complexes

Manny with the bar in rack position

ARTICLES

+ Dwayne Johnson Does MURPH With John Krasinski– BarBend

CrossFit WOD for Wednesday 5/30

snatch deadlift + hang snatch + overhead squat
2-2-1-1-1-1-1

clean deadlift + hang clean + jerk
2-2-1-1-1-1-1

Post heaviest load for each complex to whiteboard!

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

below-the-knee hang snatch + snatch 75 / 1 (3)
pause-at-knee snatch pull 100 / 2 (3)
back squat 75 / 5 (3)

knee jumps 3×7-10
single leg hip ext 3×10/side
kettlebell z-press 3×10″

Powerlifting WOD – Week 1/3, Day 2/3

4×10 mb throws

bench 60% / 5 (10)

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

Kettlebell WOD

10-to-1 reps:
renegade row
strict sit up
deadlift

then

Simple & Sinister

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