As we see January come to a close we can look forward to this weekend’s FCF Post-Holidays Party at the Garage as well as the CrossFit Games Open (and therefore the FCF Intramural Open 2019) coming in less than four weeks!


Monday 1/28

every :90 for 21:00
2 snatches + 1 overhead squat

Tuesday 1/29

AMRAP in 12:00
75 double unders
50m db farmer’s carry, 2×50/35lbs

AMRAP in 12:00
75 single unders
50m kb farmer’s carry, 2×16/12kg
25 ab-mat situps (anchored)

Wednesday 1/30

establish a 1RM clean & jerk, but must run/jog/walk 200m between every attempt, then

3-5 rounds of
1:00 of L-sit holds
15 controlled, no-momentum back extensions

Thursday 1/31


establish within 15:00 each:
– 1RM back squat
– 1RM strict press
– 1RM deadlift

Friday 2/1

AMRAP in 20 minutes:
15 strict pullups
30 pushups
45 squats

Saturday 2/2


3 rounds for max reps:
1:00 wall ball, 20/14lbs
1:00 sumo deadlift high pulls, 35/25kg
1:00 box jumps, 20″
1:00 push presses, 35/25kg
1:00 calorie row
1:00 rest

Sunday 2/3

7-6-5-4-3-2-1 reps for time:
strict muscle-ups
single-leg squats, right leg
single-leg squats, left leg


+ Married People Walk Faster and Have Stronger Grip, New Study Says – CNN
+ What Happens To Your Body When You Hate Your Job – HuffPost
+ Scientists Kept Rats Sober by Deleting Memories of Cocaine – Futurism

The Annual FCF Post-Holidays Party is here at last! Clear your schedules for Saturday, February 2, 2019! RSVP at the link above!

Like last year we are going to be in the ECHO ROOM at The Garage on Broadway here in Capitol Hill. The Echo Room which includes its own staffed bar where you can buy your own drinks, two pool tables, seating, plenty of standing room, and a restroom.

Event details:
• Party is from 6 PM to whenever everybody’s gone
• This is a 21+ establishment, all guests will need IDs
• Light appetizers and finger foods available on us.
• We will have a DJ (Kristina Bueno aka DJOKAYBEATS!)
• Two big (and fun!) announcements
• FCF games #MinuteToWinIt and prizes
• Photo booth
• and more!

Don’t wear gym clothes. See you there!

In light of the ongoing federal shutdown, we have decided to waive the upcoming monthly membership fees for all of our current members who are furloughed and not receiving their paychecks.

We commit to helping people remain healthy and positive during these tough times. February dues will be waived so that they can keep coming in to CrossFit and hopefully provide them some relief during these tough times.

If you are affected by the federal shutdown please contact us with proof of employment with a copy/photo of Federal ID to recieve a waiver on your February 2019 dues.


Monday 1/21

21-15-9 reps for time:
dumbbell clean & jerks
strict pullups

21-15-9 reps for time:
dumbbell clean & jerks
jumping chest-to-bar pullups

Tuesday 1/22

The Ocho Chipper – Rx (from the 2019 Wodapalooza Individual Events)
for time:
30/20 bar muscle-ups
30 hang power cleans, 70/45kg
30 deficit HSPU (4/2″)
30 front squats
30 toes-to-bar
30 shoulder-to-overhead

Wednesday 1/23

back squat 3×10 then

establish a heavy deadlift in 5 attempts

then practice handstands for 20:00

Thursday 1/24

5 rounds of continuous movement:
3/2 rope climbs
20 controlled, slow ab-mat situps

Performance does legless rope climbs and GHDSU

Friday 1/25

AMRAP in 20 minutes:
5 strict pullups
10 honest pushups
15 squats to a target below parallel

Saturday 1/26

every two minutes do the complex then add weight. establish a heavy weight for
– snatch + OHS
– clean + front squat + jerk

In honor of all the athletes competing in the Armor Classic weightlifting meet in Tacoma!

Sunday 1/27

bench press 5×5 then

for time:
30 clean & jerks, 65-75% of your 1RM


+ Is Sunscreen the New Margarine? – Outside
+ The Tipping Point of Progress (And the Trap of Commission Bias) – Training Think Tank
+ What About Cardio [Graph] – CrossFit


Monday 1/14

AMRAP in 7 minutes:
20 double unders
200m run
10 power snatch, 35/25kg

3:00 rest

AMRAP in 7 minutes:
30 double unders
200m run
15 (full) snatch, 43/29kg

3:00 rest

AMRAP in 7 minutes:
40 double unders
200m run
20 overhead squats 52/38kg

Post score (max total snatches) of each round to whiteboard.

Tuesday 1/15

AMRAP in 12 minutes:
1 strict pullup, 2 pushups, 3 squats
2 strict pullups, 4 pushups, 6 squats
3 strict pullups, 6 pushups, 9 squats

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Post starting point, finishing point and total reps completed to whiteboard.

Wednesday 1/16

for time:
9 thrusters, 35/20kg
1000m row
15 thrusters, 35/20kg
1000m row
21 thrusters, 35/20kg

Post time to whiteboard.

Thursday 1/17

deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand

Post max for the day to whiteboard.

Friday 1/18

front squat 8×3, then

for time:
50 strict pullups
100 pushups
150 squats

Post time to whiteboard.

Saturday 1/19

establish a max box jump in 12 minutes, then

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 pushups
15 box jumps, 24/20″

Post time to whiteboard.

Sunday 1/20

3 rounds for time:
15 inverted burpees (supine to handstand)
1000m row
15 burpees over rower

Post time to whiteboard.


+ Homegrown is Coming to Metier! – Capitol Hill Seattle
+ How Millenials Became the Burnout Generation – BuzzFeed News

The 2019 Foundation Barbell Cycle is here! A couple of changes have happened- please take a look at the document and read through. Classes still occur- just take note of day and time changes!

+ See our new memberships available: CrossFit, Barbell Club, and Full Access
+ Barbell class s back! Classtime offerings have changed, but we still have Olympic Weightlifting and Powerlifting tracks.
+ Guided Training is here- the closest thing we’ll ever have to an “Open Gym”.


Here’s how Andrew did at the Alpha Winter Classic 2019 hosted by Alpha Barbell on Saturday in Pacific, WA.


Monday 1/7

Tabata (20 seconds of work followed by 10 seconds of rest for 8 intervals)
– handstand push-ups
– single-leg squats
– push-ups
– jumping lunges

You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas. Post reps for each exercise completed to whiteboard!

Tuesday 1/8

10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups

Post time to whiteboard!

Wednesday 1/9

AMRAP in 20 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

Rx = 43/29kg. Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout. Post score to whiteboard!

Thursday 1/10

On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups

You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups. Post reps for each exercise completed to whiteboard!

Friday 1/11

AMRAP in 20 minutes:
1 squat snatch
3 clean and jerks
30 double-unders

Rx = 70/45kg. Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less. Post rounds completed to whiteboard!

Saturday 1/12

in teams of 3, for time:

12 rounds of DT
12 deadlifts, 52/38kg
9 hang power cleans
6 push jerks

24 rounds of CINDY
5 pullups
10 pushups
15 squats

Partner 1 works on DT, Partner 2 works on CINDY, Partner 3 rests. Rotate and share reps as needed. Choose a weight that you can complete the barbell complex unbroken. Post time to whiteboard!

Sunday 1/13

5 rounds for time:
10 power snatches, 43/29kg
14 pistols

Post time to whiteboard!


+ Anatomical Planes and Axes – CrossFit
+ The Myth of Self-Control – Vox
+ Sorry, But Giving Up on Meat Is Not Going to Save The Planet – Science Alert

Happy New Year to all of you! We welcome 2019 with open arms and tons of excitement. Plenty of goals to achieve, WODclub milestones to reach, and kilos to be lifted!

Our team is looking forward to an amazing year ahead, with many improvements and adjustments to our business. We’re excited to see you improve and sharpen your mind and movement. Our team has worked hard to create new options for you to reach your potential at FCF. In 2019, we are adding expanded options, both to capture the shift in market desires, and to respond to feedback from our own membership base. 

CrossFit vs Barbell Memberships

First, all athletes that continue enjoying our product, membership prices will not change and your memberships features will remain the same. We have resisted raising prices since 2015 (even though our rent in the neighborhood definitely has), and strive to continue to provide an appropriately-priced premium experience in our market. We are fortunate enough to withstand the need to raise prices across the board for another year or more. With that said, we will be raising the price of just our lowest tier of 2x/week by $10, to $165. All members will receive grandfathered pricing as long as they remain an active member. 

CrossFit memberships allow access to our popular instructional classes such as CrossFit, High-Intensity Interval Training (HIIT), Barbell, Mobility, and our seasonal classes such as Kettlebell, Endurance, and Gymnastics.

Barbell memberships only allow for our instructed Barbell classes (with Olympic Weightlifting and Powerlifting options) and Guided Training sessions. (More on GT below). We have created a new membership program for those who wish to focus solely on barbell technique. This membership will include all instructed Barbell classes and all Guided Training sessions. It will NOT include any of our other instructed classes (CrossFit, HIIT, Mobility, etc). This is a great option for those who want to solely focus on weightlifting.

Our instructed Barbell classes are back for the year and continue to be a part of our CrossFit program. We recommend these classes for those who want to supplement their CrossFit training. If prescribed weights are too heavy you might need to attend class. If you want to develop the strength necessary for higher-level skills such as pull-ups, ring and bar muscle-ups, single-leg squats, and handstand push-ups you might need to attend class. If you want to put on more muscle mass or develop unreal resiliency in your joint structures you might need to attend class.

Initially, in 2019, we will adjust our Barbell classes to 2x/week. The reason for the change is that we want to see athletes more invested in specified training- last year we saw a number of athletes swing for the fences and go all-in on membership frequency for classes. Expecting to CrossFit three to five times a week and do the Barbell classes three times a week on top of that, is a recipe for burn out. With the separation between a CrossFit membership and a Barbell membership, we believe athletes will achieve more with a direct focus in that particular style training.

That isn’t to say one can’t switch between the two monthly memberships. Athletes should try to train a strength cycle in Barbell for a month before going back to CrossFit classes. This is true especially of novice and intermediate athletes (experience of 1 to 12 months), who would benefit from cycling from one style of training consistently for a month before trying something new with the other style. Repeat as necessary.

Full Access Membership

When an athlete is consistent with a higher level of training and experience is solid, then the FULL ACCESS membership should be their next option. Balancing all available class options for conditioning, stamina, endurance, and skill-work paired with the strength work from Guided Training can lead to peak levels of performance.

You must be approved to join this membership level.

Guided Training

The question of “Open Gym” has been the biggest request we continue to receive. It is not in our philosophy or business plan to allow for an Open Gym setting due a number of reasons, including but not limited to:

  • The lack of space during our busiest stretches of the day and the week.
  • Distraction from instruction due to loud noises, workouts that detract from the learning experience in our classes.
  • The inability to watch what someone working safely and progressively towards their goals. Maxing out every session isn’t intelligent training.

In response to feedback, we are happy to announce we have developed a new program called Guided Training!

Here’s a quick look at our Guided Training implementation. GT is meant for those individuals who want to:

  • Increase strength levels and volume bases for CrossFit training
  • Achieve specific strength goals: hitting certain numbers for lifts or developing strength for higher-level skills such as pull-ups, bar/ring muscle-ups, single-leg squats, handstand push-ups, etc
  • Gain muscle mass
  • Rehab special needs due to injury or chronic issues
  • Train for specific and/or competitive events in Olympic Weightlifting, Powerlifting, Marathons, Trail/Mountain Hikes, Stair Climb, Obstacle Run, Kettlebell Sport, CrossFit competitions, etc. 

The Guided Training sessions will be scheduled in 1-3 hour blocks depending on the time of day. Initially, we will limit this to times when we are open for classes, and limit the number of participants in each block. The 5:30-7:30pm hours will not have Guided Training session due to space restrictions. This added access to the gym will be offered for $35/month on top of your regular membership.

You will receive a base-level program specific to you. Individualized Programs will be available for a fee after consulting with our coaching staff.


Last updated 1/7/19 at 22:05

  • When/how can I start? How do I join Guided Training?
  • How much is it compared to my current membership?
    • It’s an additional $35 if you upgrade to FULL ACCESS, or it’s a $15 subtraction for Barbell membership only.
  • When do I get my program? How do I get my program?
    • After we determine your program there will be a folder in the barbell area where you can pick it up. It will be printed on blue cardstock.
  • Did the number of instructed Barbell classes drop compared to last year?
    • Yes, but last year our focus was on lifting and now our focus is back to pure CrossFit.
  • Can I start mid-month?
    • Yes, but that may mean you have an abbreviated program.
  • What if I don’t do the program? Do I get a refund?
    • There are no refunds. Once you fill out the registration form you are expected to see it through. Monthly programs expire just like classes. Don’t commit to GT if you cannot commit the attendance.
  • Can I receive more than one program at a time?
    • No you can only work one program at a time.
  • Can I get an individualized program?
    • Yes for a $50 fee we can discuss and design a specific program for you.
  • Schedule?
    • As of January 2019 you will have an opportunity to do your Guided Training during our regular hours: 6am-9am, 11am-1pm, 3:30pm-5:30pm, and 7:30pm-8:30pm.
  • What are the steps to access GT?
    • After filling out the Registration form your ZenPlanner login will be granted access to those special Guided Training sessions on the calendar. You should recieve your base program with 48 hours. RSVP for class, arrive, and lift!