We had an incredible time walking in the Seattle Pride Parade yet again. Thanks to everyone who made it out and everyone who continues to support us. Lift heavy, love strong!

After last week’s deload/EMOM week, it’s finally here: Max Week! We’re going to hit on a bunch of 1RM lifts while testing some new metcons.

CrossFit WOD for Monday 7/1

establish a 1RM jerk in 12:00, then

for time:
100 medicine ball cleans, 20/14lbs
200m run w/ mb
75 wall ball, 20/14lbs
200m run w/ mb
50 underhand wall ball, 20/14lbs
200m run w/ mb
25 2-for-1 wall ball, 20/14lbs
200m run w/ mb

Post time to whiteboard!


Week 1 of the July Cycle has begun! More waves for Oly and more accessories with higher volume for Power.

Let’s get it!


+ CrossFit Is the New Contender For Gayest Sport on the Planet – Quartz
+ Anthony Bourdain and the Power of Telling the Truth – The New Yorker
+ Planet Fitness Celebrates Members Who Pay For Its Product But Don’t Use It – New York Mag

OUTwod Seattle 2019 WOD SQUAD


Monday 6/24

push press 3-rep, then

EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats

Tuesday 6/25

every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs

Wednesday 6/26

EMOM for 30:00
1 snatch or clean & jerk at 70% of 1RM

Thursday 6/27

EMOM for 16:00
2 back squats, 102/65kg

EMOM for 16:00
a. 50′ farmer’s walk, 2x32kg
b. :30 wall sit

Friday 6/28

EMOM for 30:00
5 pullups
10 pushups
15 squats

If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.

Saturday 6/29

100-80-60-40-20 reps for time:
partner wall ball, 20/14lbs
partner med ball situp

Sunday 6/30


We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!

11:30am-12:30pm Staging for the parade on 4th between Marion & Columbia. We walk through downtown to Seattle Center.


+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa
+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN
+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up

With another year of celebrating diversity and freedom to express oneself, Foundation CrossFit once again plays an active role in the cause. Join us for a few of the major events happening this month!

OUTWOD Seattle

Sunday, June 23rd at 10:00 AM

We’re proud to host this year’s OUTWOD event, an organization committed to nurturing, empowering, and celebrating LGBTQ+ bodies and minds.

Join us for two hours of community fundraising and a sweaty WOD, followed by a complimentary barbecue. #sweatforacause


Want to show your support and have fun but don’t have the funds to donate? We are running this as a FREE COMMUNITY CLASS as well! Once you’re in our doors, we know you’ll have fun and be in good company.

For those that want to donate, you’ll receive a raffle ticket for every $5 donated to the cause. Prizes ranging from City Supplements, Scrappy Bitters, Sprezza Beverages, KILL CLIFF, O2 Recovery, Raised Donuts, Vita Integrated Health, Monorail Espresso, Foundation CrossFit merch and more! Official OUTwod registrations get 5 tickets + a bonus ticket! You can purchase more day of the event.

BBQ will start at the end of the event at 12pm, and you’re welcome to join us! BYOB, of course.

OUTWOD is The OUT Foundation’s largest international initiative for bringing togetherLGBTQ+ athletes and allies to sweat for a cause in a safe, inclusive CrossFit training environment.

Our pride is in the diversity we represent within the sport of fitness and openly invite anyone to join our welcoming community. We strive to create an inclusive community of all walks of life and inspire you to feel good about yourself, your workouts and your life.

We are the only US non-profit dedicated to the health and wellness of the LGBTQ+ community.

Our mission is to remove the barriers that block LGBTQ+ individuals access and participation, ensuring their success.

We are dedicated to nurturing, empowering, and celebrating LGBTQ+ bodies and minds, guaranteeing our community thrives.

OUT FOUNDATION has many programs:

  • OUTAthlete The OUT Foundation awards scholarships to LGBTQ+ young adults to fund a year long gym membership. We work closely with the scholarship recipients, providing weekly goal coaching, nutrition counseling, 3 months of healthy meals from Kettlebell Kitchen, apparel from RYU and BeastWorx and footwear

    from NoBull to set the athletes up for success.

  • OUTHealth programs from The OUT Foundation support our mission by removing

    the barriers that block the LGBTQ+ community from living their true, authentic selves. We provide health services to the LGBTQ+ community by partnering with NYU’sComprehensive Team of Health Professionals. We fund gender affirming surgeries and maintain a dedicated fund for ancillary services for transgender patients.

  • School’s OUT is a traveling youth program teaming up with LGBTQ centers nationwide to facilitate field days for their 13-17 year old LGBTQ youth during summer months.

Seattle PRIDE Parade

Sunday, June 30th at 11:30am

Staging Time: 11:30am – 12:30pm
Staging Location: Downtown, halfway down 4th avenue, between Marion St. and Columbia St.

Foundation CrossFit is once again marching in the PRIDE Parade this year, representing our community’s support for PRIDE across the world. Join us at 11:30 AM sporting your brand new Foundation PRIDE T-shirts! Click for event details.

Turn it into a WOD: long-distance weight carry. We will be providing equipment such as light kettlebells and dumbbells to give you the opportunity to show off your skills while you walk!

Are you currently at another gym but still want to join us and show off your muscles? All athletes (current, past and future) as well as friends & family are welcome to join us on this walk! Hit us up on social or Contact Us!

This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!


Monday 6/17

2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges

Start and end with a waiter’s walk around the block. Rx = 20/15kg.

Tuesday 6/18

18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg

Wednesday 6/19

floor press up to a heavy 7-rep in 10:00, then

7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups

Thursday 6/20

for time:
70 burpees
60 dips
50 box jump over, 24/20″
30 single-leg squats
20 burpee-pullups

Friday 6/21

5k row for time

then practice SLIPS for as long as your 5k time.

Saturday 6/22

Tag Team DORK
AMRAP in 30:00
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags. Athete B complete the double unders then tags. Etc for 30:00.

Sunday 6/23

OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!


+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics

RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.


Monday 6/10

6×10 push press, then

AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″

AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″

Tuesday 6/11

5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings

Wednesday 6/12 – Run Club is back at 6:30pm!

  • pause back squat 5×5 at 70-75% of 1RM
  • tabata front squat, 52/38kg
  • 30 muscle-ups for time

Thursday 6/13

100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg

Friday 6/14

AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 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.

Saturday 6/15

YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg

Sunday 6/16

Fight Gone Bad protocol

3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.


We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.


+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks

June is PRIDE Month and we have tons of festivities lined up for you. We’re hosting another OUTwod event, we’ll be marching in the Seattle Pride Parade as usual, and we have some limited edition merch for pre-order:





Monday 6/3

5 rounds for max total reps. 1:00 stations of
– kettlebell swings
– broad jumps, 6/4′
– kettlebell cleans
– calorie rows
– rest

Tuesday 6/4

AMRAP in 12:00
60 double unders
20 dips

then 5 sets to find a max weight for CJCJJ

Wednesday 6/5

every 2:00 on the minute for 40:00
a. 25 calories
b. 20 burpees
c. 15 devil’s press
d. 10 box jump overs, 32/24″

Thursday 6/6

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

Friday 6/7

AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute between rounds. Repeat for 5 total rounds. Rx = 61/43kg.

Saturday 6/8

YGIG for 15:00 to establish a heavy double of the following complex:
power clean + hang squat clean + thruster + push jerk

Sunday 6/9

10 rounds for time:
10 pullups
15 burpees


+ Chunky Monkey Overnight Oats – Vital Proteins
+ A Brief History of CrossFit Games Special Invites and “Wildcards” – Morning Chalk Up
+ The Potential Side Effects of Sucralose (Splenda) – Mercola