+ If you didn’t already know Tuesday 6:30pm MOBILITY is back for the duration of the CrossFit Games Open. + New apparel is in! Grab yours near the office. + Gym jump ropes are in. They are RPM Ropes and they will replace our loaners. We also have a number for sale. + We’re already done with the second week of the 2019 CrossFit Games Open and we have three more to go! Keep up the great work.
PROGRAMMING
Monday 3/4
EMOM for 14 minutes:
a. 1 power snatch + 3 OHS or 1 power clean + 3 front squats
b. 6 burpee over bar
with a single dumbbell for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
20 HSPU
10 muscle-ups
Post heaviest load and time to whiteboard.
Tuesday 3/5
EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups
AMRAP in 12 minutes: 4 tempo T-pushups 8 squat thrusts 12 squats
Post heaviest load and score (total reps) to whiteboard!
Wednesday 3/6
bench press 10×3
3 rounds for time:
50 double unders
50 k2e
50 air squats
Post max load and time to whiteboard.
Thursday 3/7
for time: 50 kettlebell swings* 400m run 400m farmer’s carry* 400m run 25 kettlebell shoulder-to-overhead* 50 calorie row 50 renengade rows 50 calorie row 25 kettlebell snatch* 400m run 400m farmer’s carry 400m run 50 perfectly-vertical kettlebell swings
Can use double kettlebells or double dumbbells. Post time to whiteboard!
Friday 3/8
CrossFit Games Open 19.3
Saturday 3/9
#19point3 Throwdown.
Sunday 3/10
“SWING SET” AMRAP in 15 minutes: 100m run 2 kettlebell swings, 24/16kg 100m run 4 kettlebell swings, 24/16kg 100m run 6 kettlebell swings, 24/16kg
Continue adding 2 more reps to each round of the kettlebell swings. Compare to 10MAR2018, 28NOV2017. Post total swings to whiteboard.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-03-03 07:02:032019-03-04 23:06:05Week of 3/4 Through 3/10
Competition can be one of the best motivators for achieving goals and hitting benchmarks. That said, competition doesn’t have to be a dirty, win-at-all-costs scenario. Done right, it will take us as athletes further than we can do for ourselves. Not only that, but it can create lasting bonds between the participants. One of the best ways to get some healthy competition in your life is by being part of a supportive community!
In 2019, FCF is taking on the CrossFit Open like we do every workout: as a unified team! Rather than separating into groups like in previous years, our FCF community will come together to tackle each CGO workout and collect points to unlock fun prizes and rewards along the way.
To show the gym’s progress during the Open’s five weeks, a BARBELL THERMOMETER will be positioned in the gym so everyone knows how close we are to our next unlock.
How It Works
New goals will be set every week and with each achievement, a collective reward will be unlocked. Rewards may include:
New logo apparel (you’ve been waiting!)
Stickers
Koozies
Discounts on gear and more
Alcoholic and non-alcoholic beverages at the Wrap-Up Party in March
Catered food at our Wrap-Up Party in March
Some Fun News!
We’ve already hit our first benchmark goal of 15,000 points during the 19.1 weekend — way to go, team! This means you’ve unlocked NEW FCF LOGO APPAREL for sale! We will stock our shelves Saturday morning with new t-shirts, and new hoodies! Be the first to sport our new logo!
The points literally just passed that benchmark so we’re going to shoot a tad higher next time- we want to see more Pride Points (wearing FCF gear during your CGO workout, people earning Theme Points, sharing Snacks/Drinks, etc. Keep it going!)
For CrossFit Games Open 19.2:
Point goal: 25,000 total points
This achievement unlocks: 25% discount on sport and recovery drinks! You know that dry mouth feel you get after doing what seems like a million wall balls? We can quench that thirst with ice cold replenishment of Kill Cliff and O2! Here’s the lowdown on each drink!
Kill Cliff ENDURE – After KILL CLIFF started offering more than just their original recovery drink they needed to specify each product. Endure is their intra-workout beverage, meant to provide you electrolytes for hydration and simple (and clean!) carbohydrates for energy in the middle of your efforts.
Kill Cliff RECOVER – This is the original formula KILL CLIFF beverages loaded with electrolytes and B-vitamins for better recovery and rehydration post-workout. Slightly carbonated for those who love bubbles. Andrew’s favorite.
O2 ENERGY – This is an oxygenated recovery drink with a combined solution of ingredients designed to be a healthier, more effective alternative to drinks on the market. Similar to Kill Cliff’s RECOVER but without the carbonation. Comes in both caffeinated and non-caffeinated flavors. Tony’s favorite.
If we can reach the 25,000 mark on the thermometer, we’ll put our food and sport drinks on sale for the remainder of the CrossFit Games Open. Everyone will be able to partake in this discount once it is unlocked!
So, how do I accumulate points?
Show up, work out: do the CGO workout on Friday or Saturday, or during the make-up times on Sunday and Monday.
Rep your FCF gear: Show your Foundation CrossFit Pride and wear our FCF gear during your workout.
Spirit Weeks: each week has a new theme. This theme will be announced prior to the Thursday Open announcement.
Judge your pals: it’s not too late to take the judges course! Plus, it will be valid for October’s Open as well.
Bring snacks to share with fellow athletes.
** Remember to fill out a scoresheet (whether you’re registered for the Open or not!) so your points are counted towards our FCF tally.
Also, individuals who rack up the most points get extra prizes for their spirit!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Kelsihttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngKelsi2019-02-28 22:35:252019-02-28 22:35:26Five weeks, five workouts, one goal: BE EPIC!
All Black Everything! Wear black from head to toe: shoes, socks, pants/shorts/tights, shirts/tanks, hoodies, hats, etc.
SCHEDULE
8:00am – Doors open & Prep Class Be coached through a general then specific warmup to prepare you for whatever CGO 19.2 is. Cardio, mobility considerations, skills, and strategy. Attendees get dibs on choice of heat!
9:00am – Overview, Judging standards, Q&A, Group Photo As a group we’ll go over the event execution, what the movement standards and judging protocols are, Questions & Answers about the workout, and time to warmup for everyone else.
9:30am – 1st Heat (priority to those who attended Prep Class). RSVP via ZenPlanner.
Please, for your safety and success, show up at least 30:00 beforehand to warmup and prepare your body for this workout.
Other Things – It’s not too late to take the Judges course! – Remember you can still earn the team points through continued participation in the workouts, by judging other athletes doing the workout, wearing FCF gear during your workout, bringing snacks to share with others, and by taking the Online Judges Course. – Fridays are for practice and for those who can’t make Saturday. Saturday is the throwdown to earn way more points for the Wrap-Up Party.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-02-28 14:37:502019-03-04 22:42:33#19point2 Lowdown on the Throwdown
We had a lot of fun this weekend despite the workout not being that flashy.
Also: be a better CrossFitter and judge through these next five weeks and take the Online Judges Course. Learn how to see and move well, not only for this online competition, but for the rest of your life.
This certificate will also be valid for the next Open in October!
PROGRAMMING
Monday 2/25
AMRAP in 20 minutes 200m run 5 pullups 10 pushups 15 squats
SupeRx option: carry a 14/8lbs medicine ball during the run, hold the mb between the legs during the pullups, elevate feet onto the ball for the pushups, then bear hugs/front racks the ball during the squats.
Post total reps completed to whiteboard.
Tuesday 2/26
EMOM for 14:00 :30 double unders :30 alternating dumbbell snatches
then perform the following complex for 20:00: snatch + overhead squat + snatch
Option: can do db hang clean & jerk instead of snatches.
speed back squat 10×5, resting 1:00 between sets then
5x500m row, with varying intensities while maintaining 24-26 SPM and 2:00 rests.
Post back squat loads to whiteboard.
Friday 3/1
CGO 19.2 – Any predictions?
Saturday 3/2
CGO 19.2 Event
8am – Gym Opens, PREP CLASS 9am – Workout Overview, Judging Standards, Q&A, and group photo 9:30am – First Heat (Priority to those from PREP CLASS) We go until everyone’s done!
Sunday 3/3
CGO 15.3 AMRAP in 13:00 150 wall ball, 20/14lbs to 10/9′ 90 double unders 30 muscle-ups
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-02-24 20:54:502019-02-24 22:06:17Week of 2/25 Through 3/3
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-02-17 19:58:062019-02-19 17:05:27Week of 2/18 Through 2/24
PLEASE PLEASE PLEASE keep an eye out on our Instagram and Facebook feeds for all updates on class availability. We want all athletes and staff safe!
**UPDATE Sunday 2/10 10pm**
Monday 2/11 we will run a special SNOW SCHEDULE: 9am CrossFit 10am CrossFit 11am CrossFit 11am Barbell 1:30pm CrossFit 2:30pm CrossFit 3:30pm CrossFit 3:30pm Barbell
Big thanks to Moonboots for being the lone soldier to run the gym this weekend.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-02-10 14:34:552019-02-12 22:48:03Week of 2/11 Through 2/17
5 rounds for time: 1:00 handstand hold 21 toes-to-bar
Post time to whiteboard.
Friday 2/8
AMRAP in 20 minutes: 21 back squats, 61/43kg 2/1 rope climbs
Post score to whiteboard.
Saturday 2/9
PERFORMANCE in teams of 2 complete AMRAP in 30 minutes: – 1k row – 5 rounds of CINDY (5 strict pullups, 10 single leg squats [alternating], 15 pushups)
Rx in teams of 2 complete AMRAP in 30 minutes: – 1k row – 5 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
Post teams and scores to whiteboard.
Sunday 2/10
every 2:00 lift then add weight. go until a total of 3 missed lifts: a. clean & jerk b. below-the-knee block pull
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-02-03 21:28:012019-02-04 10:59:47Week of 2/4 Through 2/10
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-01-27 11:23:062019-01-28 23:43:19Week of 1/28 Through 2/3
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!
http://www.foundationcrossfit.com/wp-content/uploads/2019/01/unnamed-2.jpg8091080Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-01-23 11:15:432019-01-28 10:18:45The results of December 2018 Bingo are in!