Pride Month Events

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

REGISTER HERE

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!

/by

Week of 6/17 Through 6/23

Click this link to register!

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

PROGRAMMING

Monday 6/17

“WINGMAN”
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
toes-to-bar

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″
40 HSPU
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!

ARTICLES

+ 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

/by

Week of 6/10 to 6/16

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

PROGRAMMING

Monday 6/10

6×10 push press, then

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

Performance
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
Etc.

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.

BARBELL CLUB

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.

ARTICLES

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

/by

Week of 6/3 Through 6/9

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:

CLICK HERE TO PREORDER THE GOODS!

CLICK HERE TO PREORDER THE GOODS!

CLICK HERE TO PREORDER THE GOODS!

PROGRAMMING

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

THE CHIEF
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

ARTICLES

+ 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

/by

Week of 5/27 Through 6/1

Keep competition bumper sets together (2×10, 2×15, 2×20, 2×25) in the weightlifting area!

PROGRAMMING

Memorial Day Monday 5/27

MURPH
for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest or body armor, wear it!

Tuesday 5/28

EMOM for 10 minutes:

  • power snatch + hang snatch + snatch (nov)
  • power snatch + OHS + snatch (int)
  • power snatch + snatch balance + snatch (adv)

then 70 hang power cleans for time. Everytime you drop the bar perform 10 squat thrusts.

Wednesday 5/29

in 30 minutes complete
a. 5k row
b. as many kettlebell swings as possible

Thursday 5/30

50 burpee pullups for time, 5:00 rest then

50 burpee box jump overs (24/20″) for time, 5:00 rest then

50 bar-facing burpees for time

Friday 5/31

From 0:00 to 10:00
“KAREN”
150 wall ball (20/14lbs to 10/9′) for time

From 12:00 to 21:00
“ANNIE”
50-40-30-20-10 reps of
double unders
situps

Saturday 6/1

in teams of 3 for time:

12 rounds of DT
12 deadlifts
9 hang power cleans
6 push jerks

24 rounds of CINDY
5 pull-ups
10 pushups
15 squats

Partner 1 works DT, Party 2 works CINDY, Partner 3 rests. Rotate and share reps as needed. Rx is 52/38kg.

Sunday 6/2

5 rounds for time:
400m run
12 hang squat cleans, 61/43kg

ARTICLES

+ Say Au Revoir to That Hunk of Metal in France That Has Defined the Kilogram – NPR
+ Top 10 Reason the US Should Use the Metric System (Or SI) – More Than a Mile Behind
+ What is a Pood? – Kettlebell Kings

/by

Week of 5/20 Through 5/26

This Wednesday at 7am we will test a Mobility class. On Saturday at 10am we will hold a Pullup Clinic and we’ll have different programming for different levels (novice, intermediate, and advanced). All athletes will also be sent home with a homework PDF to work on. Get ready for MURPH!

Speaking of which we will run three classes on Memorial Day Monday:
9am CrossFit
10:30am CrossFit
11am Barbell class.

PROGRAMMING

Monday 5/20

3 rounds for time:
400m run
21 dumbbell push press, 50/35lbs
15 burpees
9 dumbbell step-ups/side, 50/35lbs to 24/20″

Tuesday 5/21

ZACHARY TELLIER

for time:
10 burpees

10 burpees
25 pushups

10 burpees
25 pushups
50 lunges

10 burpees
25 pushups
50 lunges
100 situps

10 burpees
25 pushups
50 lunges
100 situps
150 air squats

Wednesday 5/22 – REMINDER: SPECIAL 7AM MOBILITY CLASS WITH ANDREW

BSU back squats, 70/50kg, then

4 rounds for time:
15 kettlebells swings, 32/20kg
30 ring row
45 double unders

Thursday 5/23

BSU shoulder-to-overhead, 52/38kg, then

“TABATA THIS!”
tabata intervals (:20 work/:10 rest, repeated 8x) of
row (calories)
squat
pullup
pushup
situp

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Friday 5/24

Rogue Invitational Individual Chipper

for time:
100 calories
80 wall ball, 20/14lbs to 10/9′
60 GHDSU
40 box jump overs, 24/20″
20 double KB overhead walking lunge, 2×24/16kg

Saturday 5/25 – REMIDNER: SPECIAL PULL-UP CLINIC @ 10AM WITH ANDREW

In two-person teams, AMRAP in 30:00
33 double unders
21/15 calories
15 double pushup burpee
9 hang power cleans, 61/43kg

Sunday 5/26 – NO CROSSFIT CLASSES

9am HIIT class with Dave!
10am Mobility class with Dave!
11AM Competitive Exercises class with Dave!

ARTICLES

+ How to Not Suck at MURPH – End of Three Fitness
+ Metabolic Effects of Intermittent Fasting – CrossFit
+ Tuesday Could Be the Beginning of the End of Philadelphia’s Soda Tax – The NY Times

/by

Week of 5/14 Through 5/20

PROGRAMMING

Monday 5/13

rack jerk 8×3

4 rounds for time:
10 push press, 70/48kg
20 toes-to-bar
400m run

Tuesday 5/14

for time:
7 burpee over bar
10 thrusters
7 burpee over bar
15 power snatch
7 burpee over bar
20 s2o
7 burpee over bar
25 hang snatch
7 burpee over bar
30 hang power cleans
7 burpee over bar
35 deadlifts
7 burpee over bar

Wednesday 5/15

back squats 5×10

Gymnastics Complex practice for 20:00
– 5 hanging shrugs, 4 beat kips, 3 slack kips, 1 pullup (attempt)
– 4 beat kips, 3 gymnastics kip pullups, 2 butterfly pullups
– 4 toes-to-bar, 3 pullups, 2 c2b, 1 bar muscle-ups

Thursday 5/16

as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many reps as possible at 95/55kg

EMOM for 9:00
clean & jerk + clean & 2 jerks

Friday 5/17

for time:
50-40-30-20-10 wall ball, 20/14lbs to 10/9′
10-20-30-40-50 hand-release pushups

Saturday 5/18

in teams of 3, for time:
150 deadlifts
120 overhead squats
90 shoulder-to-overhead

Rx 61/43kg, Intermediate 52/39kg, Scaled 34/25kg

COMMUNITY CLASS 12pm!

Sunday 5/19

5 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run

BARBELL CLUB – Week 2 (PDF)

ARTICLES

+ The Dystopian Future of Extremely Expensive Fitness Equipment – Mel Magazine
+ Why Runners Shouldn’t Wear Flip Flops – NY Times

/by

Week of 5/6 Through 5/12

SANDI PANTS 1k!

PROGRAMMING

It’s an EASY week! We’re going to deload specifically from heavy loading and focus on taking the time to prep the joints prior to our skill sessions.

Monday 5/6

3 push presses every :30 for 5:00 then
3 push jerks every :30 for 5:00

3 rounds for time:
800m run
25 kettlebell swings

Tuesday 5/7

for time:
100 double unders
3/2 rope climbs
50 toes-to-bar
100 double unders
3/2 rope climbs
40 alternating single-leg squats
100 double unders
3/2 rope climbs
30 hang power cleans, 43/29kg

Wednesday 5/8

back squat 12x3x60

100 gymnastics-style pullups for time

Thursday 5/9

5 rounds for max score:
1:00 max meter row
1:00 max hang power cleans, 61/43kg
1:00 rest

Friday 5/10

CGO 19.5

33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups

Saturday 5/11

between three people complete the following for time:
6k row
150 single-leg squats
90 hang cleans, 70/50kg

Sunday 5/12

5 rounds for time:
10 power snatches, 43/29kg
15 ring dips
200m run

Barbell Club: Week 1 of the May block

ARTICLES

+ Should You Do Kipping Pull-ups? – ActiveLifeRx
+ Why Does Exercise Guard Against Cancer? Inflammation May Play a Role – NY Times
+ Why Is Eating Right So Hard? – No Meat Athlete

/by

Week of 4/29 Through 5/5

NEWS

BEFORE the workout

Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!

AFTER receiving their certificates!

JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.

COMMUNITY CLASS – Saturday 5/18

PROGRAMMING

Monday 4/29

Choose your preferred order of the following:
a. power snatch + snatch balance
b. power snatch + OHS
c. power snatch + hang snatch

Then EMOM for 6:00 (7 sets)
Set 1&2 60% using one of the complexes above
Set 3&4 70% using a different complex from above
Set 5&6 80% using the last complex from above
Set 7 is a snatch at 80%

then SNATCH up the ladder as far as possible
85-89-93-96-99-101%

Tuesday 4/30

AMRAP in 20:00
5 strict L pull-ups
10 ring dips
15 single-leg squats

Wednesday 5/1

(Same format at Monday)
a. power clean + thruster
b. power clean + front squat + jerk
c. power snatch + hang clean + jerk

then CLEAN & JERK up the percentage ladder

Thursday 5/2

back squat 1RM then

3 rounds for max reps of:
1:00 goblet squats, 32/24kg
1:00 sumo deadlift high pulls, 32/24kg
1:00 step-ups, 24/20″ holding 32/24kg
1:00 hand-release pushups
1:00 calorie row
1:00 rest

Friday 5/3

40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
deadlifts, 61/43kg

Saturday 5/4

3 rounds
15 push press, 43/29kg
15 bar-facing burpees

Alternate with a partner and repeat for 3 sets.

Sunday 5/5

for time:
800m run
1000m row
40 burpees over rower

rest 5:00 then

for time:
400m run
500m row
20 burpees over rower

rest 5:00 then

for time:
200m run
250m row
10 burpees over rower

ARTICLES

+ How Do You Want To Do This? – Bombsheller
+ Woman With Cerebral Palsy Opens Up Her Own CrossFit Gym After Beating Expectations and Cancer – Majically
+ Is Sleeping Naked Better? – REM-Fit
+ The Whole30 Program – Whole30
+ A Grain, A Green, A Bean – No Meat Athlete

/by

Week of 4/22 Through 4/28

PROGRAMMING

Monday 4/22

5 rounds for time:
50′ walking lunge, 50/35lbs
40 ab-mat situps
30 box jumps, 24/20″

Tuesday 4/23

Rx Division: AMRAP in 12:00
2-4-6-8-10-12-etc.
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

40 double unders to begin each round.

Scaled Division: AMRAP in 12:00
2-4-6-8-10-12-etc.
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

60 single unders to begin each round.

Wednesday 4/24

establish a press 1RM in 10 minutes
establish a push press 1RM in 10 minutes
establish a jerk 1RM in 10 minutes

Thursday 4/25

for completion, not time:
1-2-3-4-5 overhead squats
2-4-6-8-10 bar muscle-ups

Friday 4/26

E2MOM for 40:00
a. 80 sprint skips
b. 40 calories row/bike/ski
c. 20 single leg squats
d. 10 bar-facing burpees

Saturday 4/27

YGIG 6 rounds for time:
50 wall ball, 20/14lbs
10 clean & jerks, 61/43kg

Sunday 4/28

50 burpee pullups for time
(Rest 5:00)
50 burpee box jump overs, 24/20″, for time
(Rest 5:00)
50 bar-facing burpees for time

ARTICLES

+ Should You Be Eating Eggs? – NY Times
+ Austin Malleolo Deadlifted 600lbs then Ran a Marathon – MorningChalkUp
+ Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More – BarBend

/by