Maia transitioning from the pullup to the dip

CrossFit WOD for Thursday 3/12/2020

30 ring muscle-ups for time -OR-
50 bar muscle-ups for time -OR-
100 pullups for time

Post time to whiteboard! Post-workout will be a 5-way shoulder stretch and extra mobility depending on attendees needs.

READ: With Crowd Restrictions to Slow Coronavirus, Inslee Uses Emergency Powers – The Seattle Times

With the shortage of cleaning supplies- and seeing how quickly our own Clorox wipes are going- we decided on a better system.

Each class you take you’ll grab one of these white rags (some are stained as some of these were previously whiteboard “erasers”) that have been laundered multiples times, and carry it with you throughout class, wiping off all the surfaces and equipment you interact with.

There are a large number of these spray bottles scattered throughout the gym at the Sanitation Stations and then some. Use the spray bottle containing the Simple Green cleaner directly onto your towel, this way we don’t misplace our cleaners and the next athlete can access it.

When done with the rag throw it into the 5 gallon bucket next to the Trainer Cart. They’ll be laundered and we’ll have a new set of rags the next day.

CrossFit WOD for Wednesday 3/11/2020

7 rounds for max loading 
  4-rep touch-and-go deadlift
  10+ dumbbell bench press

Share heaviest loads to whiteboard! Post-workout should involve lower back SMR on a foam roller, pec smash with a lax ball on the wall, hamstring stretching and overhead tricep smashing.

READ: A Call to Arms: Under Attack, Pro-Vaccine Doctors Fight Back – NY Times
WATCH: Dr. Julie Foucher is a former competitive CrossFitter who has pursued her career as a Doctor.

As always, refer to the Centers For Disease and Prevention for the most up-to-date information on COVID-19.


We have some tees for anyone who wants to see a special screening of BLOODSHOT, featuring Vin Disel tomorrow evening at Pacific Place. Signups near the office!

CrossFit WOD for Tuesday 3/10/2020

“Kinda CGO 19.4”
for total time:
3 rounds of:
  10 snatches
   12 pogo burpees
then, rest 3 minutes before continuing with:
3 rounds of:
   10 bar muscle-ups
   12 pogo burpees

Rx = 44/30/20kg. Time cap: 15 minutes

READ: Pot Sticker Stir-Fry / Eggroll in a Bowl – Nom Nom Paleo

Dear FCF Athletes,

As the novel coronavirus (COVID-19) begins to have an increased impact on our communities, we feel it is important to connect directly with you to share the steps we are taking to help keep our athletes and our employees safe and healthy.

We see no reason to panic, and we would like to remind each other to take extra steps so that our athletes and coaches can continue to train safely through this outbreak. The healthier we are as a population, the higher the likelihood of persevering through adversity. We encourage all of our staff and participants to minimize risk while attempting to reduce any disruptions to our daily lives.

Based on the guidance we’ve received from various health agencies, our own preparedness,and the current state of our operations, we are confident we will continue to be safe, and we remain open for business.


We are using approved solutions (Lysol, Simple Green, Clorox) that will disinfect as well as clean. We already clean our bathrooms, floors, and touch surfaces regularly, and we will be wiping down touch surfaces more often.

We have a Cleaning Crew that has been mobilized to clean common areas more frequently. In addition, our Coaches are disinfecting door handles, flat surfaces, and equipment, and we are offering reminders for everyone to do the same.

Out of an abundance of caution, we are asking staff to stay home if they are sick. Our staff has always stepped up to maintain our numerous class schedule for our athletes, but in certain unavoidable scenarios we may have to cancel some classes with short notice.


Wash your hands BEFORE and AFTER your workouts with soap for at least 20 seconds. You can maintain defenses by limiting the transmission of bacteria or viruses. Typically, viral droplets must enter through your eyes, nose, or mouth. AVOID touching your face as often as possible!

Stay home if you are sick. Cough or sneeze into a tissue or your elbow. If you use a tissue, wash your hands afterwards. Avoid close contact with those who are sick, and be especially careful around those whose immune systems may be more vulnerable.

Clean and disinfect frequently touched objects and surfaces. Wipe down any equipment you’ve used with disinfectant (using a wipe or spray bottle), and wipe down ADDITIONAL surfaces if your wipe is still wet. Any and all surfaces can be wiped often. Think about what you’ve used: weight plates, spring collars, door handles, pens, etc. To support this, we have put out additional cleaning supplies out on the floor.

Check the schedule and RSVP to classes. We may need to make last-minute schedule changes or cancellations if coverage isn’t available.

Stay up to date. For more information on COVID-19, visit the Centers for Disease Control and Prevention (CDC) website here.

We have always committed to a welcoming, safe, and inclusive environment, and we absolutely do not tolerate hate speech or acts of discrimination. We must encourage our entire community to be compassionate and prevent stigmatization by sharing accurate information. The virus is not connected to any race, ethnicity, or nationality; misinformation can generate fear and hostility that harms all communities.

Our communities are at the heart of everything we do, and we wish a fast recovery to all those affected by coronavirus. During this time of anxiety around the virus, we are doing our best to remain a place of support and consistency for each other, and we appreciate you keeping each other in your thoughts.

We would like to thank our dedicated staff —David, Kelsi, Lauren, Miles, Millie, Sarah, Nathan, Robyn, Ron, Ryan, and Scott — for continuing to help us provide a safe and supportive environment of continued health and wellness.

Please feel free to reach out if you have any questions or concerns!

Tony Lau & Andrew Bueno

Miles & Dave

CrossFit WOD for Monday 3/9/2020


2 rounds for time:
  12 burpees
  12 thrusters
  12 burpees
  12 power snatch
  12 burpees
  12 push jerks
  12 burpees
  12 hang squat cleans
  12 burpees
  12 overhead squats

Rx = 52/38/25kg. 24:00 time cap. Share time to whiteboard!

READ: Tips For Staying Healthy – UCSF Health
WATCH: “Hafthor “The Mountain” Bjornsson took center stage once again in Columbus, Ohio, winning the Arnold Strongman Classic for a third consecutive year, with Mateusz Kieliszkowski finishing a close second and Martins Licis taking third. The competition featured six events across two days, with unique implements provided by Rogue Fitness, including the monstrous “Wheel of Pain,” a Husafell Stone replica, and the centerpiece of the final event, the iconic Cyr Dumbbell.”

When the weather is appropriate we go outside!

CrossFit WOD for Sunday 3/8/2020

push press 3-3-2-2-1-1

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post times to whiteboard!

READ: Practice Consistency As a Skill – Breaking Muscle

With the recent news that many local companies are allowing/forcing their employees to work from home we’d like to remind everyone that you should not be coming into the gym if you are not feeling well, to wash your hands before and after your gym sessions, and to wipe down everything you’ve handled throughout your classes.


CrossFit WOD for Saturday 3/7/2020

Using a running clock, complete 50-40-30-20-10 reps for time:
wall ball, 20/14/8lbs to 10/9/9/’
hand-release pushups

at the 9:00 mark do the following complex: clean pull + 3 hang clean pulls + hang clean + jerk

Repeat every 3:00 until 24:00 (6 total sets). Share time and barbell load to whiteboard!

READ: How to Quarantine Yourself – The NY Times

Dave at the 2019 Cascade Classic

CrossFit WOD for Friday 3/6/2020

AMRAP in 15:00
25 calories
20 toes-to-bar
15 close-grip pushups

rest 5:00 then

AMRAP in 15:00
15 pogo burpees
5 (strict) HSPU
1 (legless) rope climb

Share both scores to whiteboard. 

READ: We Can Still Avoid the Worst-Case Scenario – The Atlantic

HBD Scott!

Another day, another birthday workout request! This time it includes some high-level skills!

As usual, we want everyone to come to class and we can modify movements, loading, skill work individually.

Just remember!

CrossFit WOD for Thursday 3/5/2020

for time:
40 burpee box jump overs, 24/20/16″
40 pullups 
40 alternating single leg squats
40 wall ball, 30/20/14lbs

Each round ends with a 25′ handstand walk/bear crawls. Share time to whiteboard! Post-workout will be some wrist extension recovery work.

READ: Surfaces? Sneezes? Sex? How the Coronavirus Can and Cannot Spread – NY Times

Like we’ve been saying in classes: LET’S KEEP EACH OTHER SAFE AND HEALTHY!

  1. WASH YOUR HANDS THOROUGHLY! You’re an adult- don’t be gross and don’t skip something so important. In fact, practice good hygiene and do it before and after your workout. Also regularly shower, hydrate, wear clean clothes, and do things that put you in a good mood, etc.
  2. WIPE DOWN YOUR EQUIPMENT. Before and after. Maybe wipe something else as a bonus just in case- the shortage of antibac wipes in the area means that these shouldn’t be wasted on a single wipe. Be smart and economic so we can get through this together.
  3. WHEN IN DOUBT, STAY AT HOME! Don’t come into the gym if you’re sick. Your fitness, while important, only improves if you can allow the body through the stress/recovery cycle. Being sick is the stress so you don’t need more. Exercising would only risk getting better. Do what’s best for your health and our community. You can always work out at home.

If you were traveling abroad then maybe chill out for a couple of days to make sure you’re not carrying something that could be shared.

Our official statement on current events will be coming to your inbox shortly.

CrossFit WOD for Wednesday 3/4/2020

20:00 to build to a heavy set of:
5 hang power cleans
5 power cleans
5 shoulder-to-overheads
5 thrusters

then SLIPS and gymnastics skills work. Post-workout will be a coach-led mobility flow and if you’d like, The THICCCening!

READ: Seattle a Ghost Town As Residents Face Uncertainty – MSNBC