Guess who’s bringing another GOLD home?

Look at our last post to see our lifting schedule at the American Masters WL Championship down at the DoubleTree in SeaTac this weekend.

CrossFit WOD for Champagne Friday 11/15

With a running clock, every minute perform 1 lift and add 1-5kg.

  • Start with an empty barbell and snatch for as long as possible.
  • Once you cannot snatch the weight, clean for as long as possible.
  • Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to whiteboard!


READ: I’m the Google Whistleblower. The Medical Data of Millions of Americans Is At Risk – The Guardian

WATCH: Sustainable Travel Accessories

We have a number of athletes competing in SeaTac this weekend at the Howard Cohen American Masters Weightlifting Meet. Come support in person of watch online!

• Robyn : 11:35AM

• Nyjat: 10:00AM
• Tony: 3:30PM
• Nasreen: 7:20PM

SUNDAY 11/17
• Daisy/Rachael: 8:00AM
• Kris/Kelvin: 10:40AM
• Lori: 1:00PM
• Chris: 7:10PM

Watch the livestream!

CrossFit WOD for Thursday 11/14

AMRAP in 12:00
200m run
10 kettlebell jerks, 24/16kg
3/2 muscle-ups

Alternate kettlebell jerk sides per round. Post score to whiteboard.


12pm, 6:30pm

READ: The Open is Over, Now What? – Morning Chalk Up
WATCH: Gordon Ramsay Demos Basic Cooking Skills

Coach Dave at the 2019 Cascade Classic

Have you ever tested your fitness in competition?

CrossFit WOD for Wednesday 11/13

back squat 5-5-3-3-3-1-1-1, then

Start with an empty bar and press every minute on the minute, immediately adding 1-5kg after each successful lift.

Post loads to whiteboard!

READ: Top 8 Things I Learned From My First Weightlifting Competition – Nick Hetzler

WATCH: Are Your Shoulders Limiting Your Squatting Power?

Congratulations to all of our athletes, especially those who just completed their SECOND CrossFit Games Open this year.

What was your favorite event? Mine was 19.3, the db lunge/db step-up/hspu/handstand walk workout.

CrossFit WOD for Seattle Wins Tuesday 11/12

3 rounds for time:
70 double unders
10 overhead squats, 70/45kg

Post time to whiteboard!

HIIT at 12pm and 6:30pm

READ/LISTEN: Self-Worth with Carl Paoli (s2e1) – TURBO GEEKS POD
WATCH: Daily Habits

Athletes, judges, scorekeepers, and loaders from the Foundation Barbell Mock Meet the other week

CrossFit WOD for Veteran’s Day Monday 11/11

as many reps as possible in 20:00
2 muscle-ups
4 handstand pushups
6 kettlebell swings, 32/24kg

Post score to whiteboard!


Powerlifting: In Week 2 we continue with Conjugate Method banded back squats, banded bench, sumo deadlifts, seated presses, and tones of accessories.

Olympic Weightlifting: Week 2 simply goes up in loading for most of the lifts. This week will be the last of a prescribed tempo, but if you find it helpful please continue using it!

Also a heads up: we have multiple athletes representing Foundation Barbell this weekend at the Howard Cohen American Masters meet in SeaTac! We’ll have a start list posted if you want to support in person, otherwise it’ll be streamed on YouTube all weekend!

READ: 100+ CrossFit Hero WODs to Try – Very Well Fit

Official 20.5 Standards and Scorecard

CrossFit WOD for Champagne Friday 11/8

CGO 20.5 – Rx Division
for time, partitioned any way:
40 muscle-ups
80 calorie row
120 wall ball, 20/14lbs to 10/9′

CGO 20.5 – Scaled Division
for time, partitioned any way:
40 pullups
80 calorie row
120 wall ball, 14/10lbs to 10/9′

20:00 time cap. Post score to whiteboard and!

CrossFit WOD for Bring a Friend Saturday 11/9

One class at 8:30am because we’re hosting the MUSCLE-UP MASTER CLASS at 10am.

CrossFit WOD for GO SOUNDERS! Sunday 11/10

for time, partitioned any way:
50 strict handstand pushups
150 perfectly-vertical kettlebell swings, 24/16kg
250 double unders

20:00 time cap. Post time to whiteboard!

READ: CrossFit Open 20.5 Workout Description and Strategies – Morning Chalk Up
WATCH: CrossFit Open 20.5 First Thoughts

Maia carrying a pair of 16kg competition kettlebells

CrossFit WOD for Thursday 11/7

for time:
200m farmer’s carry, 2×50/35/20lbs
60 anchored situps
200m farmer’s carry, 2×50/35/20lbs
50 dumbbell step-ups/side, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
40 dumbbell hang snatch, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
30 devil’s presses, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
20 dumbbell deadlifts, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs

REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection
(FCF Athletes can get a discount for this workshop- ask a trainer or email us!)
READ: The Secret of Loaded Carries – Dan John for T-Nation
WATCH: How to Treat and Eliminate Hot Spots

Devin locks out a jerk during CGO 20.4

What makes a solid receiving position for a split jerk:
– a stance that is both long and wide
– an upright torso
– full lockout of the elbows
– armpits facing forward
– the bar sits above the shoulder blades
– head through the window
– the front shin is vertical
– the rear knee is bent
– the back heel is away from the ground

CrossFit WOD for Working Womxn’s Wednesday 11/6

speed back squat 12x2x55-65%, then

50 chest-to-bar pullups for time

5:00 time cap. Post time/score to whiteboard!

READ: Nutrition for Muscle Growth – Brandon Roberts
WATCH: Can I Dance… In High Heels?

We have a limited number of spots left for the MUSCLE-UP MASTER CLASS this Saturday at 10am. Sign up now before it’s too late! Foundation CrossFit athletes get a discount! Ask a trainer or email us for the code.

CrossFit WOD for Remember Remember Tuesday the 5th of November

AMRAP in 12:00
24/20 calories
15 wall ball
5/3 muscle-ups

Rest 3:00, then

AMRAP in 5:00
12/10 calories
7 wall ball
2/1 muscle-ups

Post scores to whiteboard.

READ: What You Need to Know About GORUCK’s Move Offshore – Carryology
WATCH: How to Trick Your Brain Into Falling Asleep – Jim Donovan via TED Talks

Alex with a solid double dumbbell overhead position

CrossFit WOD for Monday 11/4

speed bench press 10x3x50-60%, then

AMRAP in 9:00
9 single dumbbell overhead squats, 50/35/20lbs
9 double pushup burpee

All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!


The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.

READ: Forget the Comeback Kid: Mom’s the Word For Kara Saunders – Morning Chalk Up
WATCH: The Single-Dumbbell Overhead Squat