Some notes:

  1. Ivan is out on the road, creating more content for FOUNDATION. Here’s a 45 minute Vinyasa flow for everyone. We’ll be returning to live sessions in October when he returns.
  2. Yoga and HIIT classes do not count against your monthly membership allotment but you need to reserve your spot in order to participate in the lives classes. The bigger the audience, the more we’ll be able to produce in the future!
  3. Also starting in October we’ll be adding to our schedule: “Cardio/EMOM” conditioning classes with Dave on Tuesday and Thursday mornings.
  4. Air quality is still bad so the last Miles with Miles Challenge is still postponed. Do some yoga indoors to recover better, work on flexibility and balance, and clear your headspace.

YOGA for Sunday 9/21/2020

Start this playlist at the beginning of the video!

CONDITIONING for Saturday 9/19/2020

High-Intensity Interval Training!

READ: Check out our new FOUNDATION masks pre-order page

CONDITIONING for Friday 9/18/2020


AMRAP in 12:00
24 alternating lunges
12 hand-release pushups

For an added challenge add some sort of load to both of the movements. Post score to comments!

READ: Show Signs of Encouragement – CrossFit

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CONDITIONING for Thursday 9/17/2020


every 5:00 do
400m run -or- 2:00 of jump rope/toe taps
15 thrusters
15 burpees

Move as fast as possible. Rest for the remainder of the 5:00 then repeat for a total of 5 rounds. Post results to comments!


bench press, power cleans + front squats, 1000m row for time (just the like the 2020 CrossFit Games athletes!)

READ: How to Watch Stage 1 of the 2020 Reebok CrossFit Games – CrossFit


We have another Kettlebell Class tomorrow at 7am if you want to join! Only equipment required is a single-hand implement: a kettlebell, a dumbbell, or a bag filled securely with some sort of load! Email us for meeting details

CONDITIONING for Wednesday 9/16


AMRAP in 20:00
15 kettlebell swings
10 v-ups
5 pogo burpees

Skills prep and workout timer below. Post score to comments.

READ: Run Sheets and Counting Attempts – Weightlifting House

CONDITIONING for Tuesday 9/15/2020


6 rounds for max total reps:
1:00 double unders (substitute with toe taps)
1:00 thruster
1:00 burpee over object
1:00 rest

Post score to comments!

READ: Make Every Calorie Count: Functional Movements – CrossFit

The athletes from our Weightlifting Meet yesterday

CONDITIONING for Monday 9/14/2020


for time:
40 sumo deadlift high pulls
40 goblet squats
40 snatches
40 goblet squats

You do not have to alternate arms when snatching. Sets of 5-10/side work best. Post times to comments!

READ: The Dukes of Oxy: How a Band of Teen Wrestlers Built a Smuggling Empire – Rolling Stone
WATCH: the O-REN ISHII workout prep video

Due to Seattle’s air quality not being so great we’re going to pull back on the Miles With Miles workout today. Instead we’re going to pull out one of the workouts from the Spring when the skies were blue.

CONDITIONING for Sunday 9/13/2020


a. 5 mins Variety of Squatting

b. Banded Pull Aparts

c. 3 x 8-12 (per side)
1/2 Kneeling 1 arm Db Press
rest 30s/rest 1min between sets
3 x 8-12 (per side)
Single arm Db Overhead Squats
rest 30s/rest 1min between sets
3 x 8-12 (per side)
Single arm Db Snatch
rest 1min between sets

CONDITIONING for Saturday 9/12/2020

HIIT with Team Mots!

Continuously working for 4 minutes:
20 sit-ups
10 burpees
20 lunges/leg
10 burpees
20 dips
10 burpees
Rest 90 seconds after the 4 minutes are up. Complete 4 total rounds!

READ: Capitol Hill Seattle Air Quality Index – IQAirVisual

CONDITIONING for Friday 9/11/2020


AMRAP in 15:00:
30 toe taps
20 hang clean & jerks
10 pogo burpees

Compare and contrast with Monday’s workout. Post results to comments!

Pullup Strength Ladder (Week 12 of 12): 1 final set of 1-2-3-4-5-4-3-2-1 reps

READ: We Tried 8 Methods of Cooking Bacon and Found an Absolute Winner – The Kitchn