CrossFit WOD for Friday, September 20th

for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders

50/35/20kg. Post time to whiteboard!

CrossFit WOD for Friday, September 21st

bar/10, 50/5, 70/3, 80/3, 90/3+

for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max

Post time to whiteboard!

CrossFit WOD for Sunday, September 22nd

in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch

Post scores to whiteboard!

READ: SVT and the Modified Valsalva Maneuver – CPR Seattle
WATCH: The Budget Training Short Buyer’s Guide 2019 – As Many Reviews As Possible

I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!

CrossFit WOD for Thursday, September 19th

(push) press
bar/10, 50/5, 70/3, 80/3, 90/3+

5 rounds of:
200m run
max unbroken pullups

Rest exactly 4:00 then

30 db ground-to-overhead, 2×50/35lbs

Post time and total pullups to whiteboard!

READ: A Shady Industry Group Shapes Food Policy Around the World – NY Times
WATCH: Handstand Kickups & Kickdowns – Foundation CrossFit on YouTube

Summer is coming to an end and Fall officially begins next week. There’s no better time to set new fitness goals and learn new things. Join us and we’ll help you stay fit through the winter!


Join us for a free class this Saturday 9/21 at 12 noon! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here.


We still have space in our group Foundations On-Ramp Course which begins Tuesday, October 1. In our on-ramp, we’ll teach you all the movements you need to learn to join our regular CrossFit classes.

Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays

This course is 12-classes over 4 weeks, and you’ll be able to sign up for a membership when you’re done!  Click here for details.


This is a great time to support the fitness goals of your friends, co-workers, and loved ones. BONUS: Refer a Friend and you’ll receive a $25 $50 credit towards your membership, and your friend will get another $25 $50 as well! That’s a $100 savings…treat yo’self!

On Wednesdays…

CrossFit WOD for Wednesday, September 18th

10:00 handstand

AMRAP in 20:00
5 (strict) handstand pushup
10 (strict) pullups
20 dumbbell step-ups, 50/35/20lbs to 24/20″

Post score to whiteboard.

READ: Chemists Discover How Blue Light Speeds Blindness –
WATCH: Ab-Mat Situps – Foundation CrossFit YouTube

This weekend is the 2019 CrossFit Cascade Classic at Magnusson Park in Seattle. Foundation CrossFit have one team (Maia, Zheng, Bobby, and Devin) and two masters (Dave and Robyn) competing!

Like most local events it only runs as well if volunteers are available. Rather than just feeding you some good eats from NW Fit Meals (who also deliver their services to the gym), you’ll receive some swag, and if we can get FCF athletes to hit a certain threshold we can earn some new equipment for the gym.

Two shifts are available on the two days of competition: Shift 1 is 7am to 1pm, Shift 2 is 12:30pm to 6:30pm. We don’t anticipate an actual full shift, but having people on site just in case is preferable. You’ll have time to watch the competition, peruse the vendors, and more!

All FCF volunteers will be entered to win one of multiple prize packages including a RPM Scout Rope, wrist wraps, knee sleeves, Average Broz White Magic tape, and more!

Fill out the form for volunteering here:

Help us out, support your fellow swole mates, and the gym!

Coach Scott figures out an effective way to hold the dumbbell for step-ups

CrossFit WOD for Tuesday, September 17th

bench press: bar/10, 50/5, 70/3, 80/3, 90/3+

5 rounds, each for time:
500m row
24 toes-to-bar
12 db hang clean & jerk, 50/35lbs

Rest exactly 2:00 between rounds. Post total time to completion to whiteboard.

READ: Human Power Output and CrossFit MetCon Workouts –
WATCH: Feeding the Frasers: With Sammy Moniz and Mat Fraser – Working Against Gravity

HBD to Coach Kelsi

CrossFit WOD for Monday, September 16th

back squat: bar/10, 50/5, 70/3, 80/3, 90/3+

25-20-15-10-5 reps for time:
target burpees, 6″
kettlebell swings, 24/16kg

Post time to whiteboard!

READ: 6 Kipping Pullup Myths You Should Stop Listening to Starting Today – King of Burpees
WATCH: Chest-to-Bar Back Swings and Grip Cues – Training FTW

False grip

With the 2020 CrossFit Games Open right around the corner we thought it be great to integrate some structured strength work in the classes. We’ll go with back squats, strict presses, deadlifts, and bench presses using the 5/3/1 Method. We’ll cycle through all four lifts every week and the order won’t change, but the days will.

(Also don’t get too comfortable with these Weekly posts again because it’s not going to the regular thing.)

CrossFit WOD for Monday 9/9

back squat 50/5, 65/5, 75/5, 85/5+ (Last set at 85% is for 5 or more reps.)

3 rounds for time:
30 burpee box jump, 24/20″
30 dumbbell step up, 50/35lbs to 24/20″

Post time to whiteboard!

CrossFit WOD for Tuesday 9/10

AMRAP in 13:00
45 double unders
35 wall ball, 20/14lbs
25 toes-to-bar
15 burpee muscle-ups

Then find a 1RM snatch in 7:00

Score = total reps x kilograms snatched. Post score to whiteboard!

CrossFit WOD for Wednesday 9/11

press 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

5 rounds for time:
35 double unders
200m run

Post time to whiteboard.

CrossFit WOD for Thursday 9/12

deadlift 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

for time:
30 step-ups, 32/24kg to 24/20″
400m medicine ball run, 14/8lbs
50 box jump overs, 24/20″
60 kettlebell sumo deadlift high pull, 32/24kg
70 wall ball push press, 14/8lbs to 10/9′
800m medicine ball run, 14/8lbs

Post time to whiteboard.

CrossFit WOD for Friday 9/13

On a 12:00 clock

21-15-9 rounds for time:
thruster, 43/29kg

in the remaining time find a 1RM clean & jerk

Post time and weight to whiteboard!

CrossFit WOD for Saturday 9/14

As a two-person team

42-30-18 reps for time:
cluster, 52/43kg
synchronized double-pushup burpee

CrossFit WOD for Sunday 9/15

4 rounds for time:
400m run
30/25 calorie row
20 burpees over the rower

READ: The Girls.” Where Are They Now? – Morning Chalk Up
WATCH: A Band-Assisted Kipping Muscle-Up Progression – The Foundation CrossFit YouTube channel

Ready to catch one of these last weekends of sun?!

CrossFit WOD for Friday, September 6th

for time:
30 hang power cleans, 70/48kg
50 wall ball, 20/14lbs
800m run
50 wall ball, 20/14lbs
30 hang power cleans, 70/48kg

Post time to whiteboard!

+ CPR/AED Training at FCF 9/28
+ Wednesday Run Club Ends in September. Should we bring back Kettlebell class, Gymnastics class, or both?

READ: 7 Undeniable Benefits of the Overhead Press – BarBend
WATCH: Tricep “Smash”/Self-Myofascial Release – FCF YouTube

Chest & Thighs to the deck = fullest range of motion for the pushup.

CrossFit WOD for Thursday, September 5th

5 supersets of
5+ bench press
10 bent over rows


15-12-9 reps for time:
handstand pushups
ring dips

Post time to whiteboard!

READ: Teenage Boy Goes Blind After Existing on Pringles and French Fries – CNN
WATCH: Bench Press Secrets with Mark Bell – Super Training Gym