Entries by AB


Paraphrased from CrossFit HQ: The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe, including your very own FCF. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the […]

GHOST Thursday

WORKOUT for Thursday 4/2/2020 “GHOST”6 rounds for total exercise reps: 1:00 max calorie row 1:00 max burpees 1:00 max double unders 1:00 rest Post total calories, total burpees, and total double unders to comments! 2nd Serving: Need More Work?Endurance-Bias 1000m row/ski (2k bike) for time. Establish a “goal split” by dividing your goal time (ex: […]


by FCF athlete Maia KurnikMPH, Registered Dietitian, ACSM-Certified Exercise Physiologist Faster than a speeding sneeze cloud (ew)! Stronger than your boss’ germy handshake (remember handshakes?). Able to stop a stampeding rhinovirus with a single cell! Protecting you in planes, trains, and automobiles… It’s your IMMUNE SYSTEM! *Trumpet fanfare* Your immune system is a silent superhero […]

BJO/PP/MBC Wednesday

WORKOUT for Wednesday 4/1/2020 FULLY EQUIPPED OPTIONAMRAP in 9:0030 box jump overs60 push press90 med ball cleans– rest 3:00 then –AMRAP in 6:0030 box jumps60 hang cleans90 v-ups NO/LIMITED EQUIPMENT OPTION30 pogo burpees60 close-grip pushups90 v-ups– then –30 pogo burpees60 tuck jumps90 v-ups Post total reps completed to comments. 2nd Serving: Need More Work?Strength-bias At-Home […]

Tasty Tuesday: Chicken

Here are some of the things you may have missed from Dave’s Instagram Live from Sunday in how to break down a chicken (with very little waste)! Chicken Stock– Chicken bones, Mirepoix (2 parts onion, 1 part carrots, 1 part celery, thyme, parsley stem, peppercorn, bay leaf )– Just cover with water, bring to simmer […]


This week we transition to the majority of classes taught on Zoom- please use ZenPlanner to RSVP for your class and get the relevant meeting locations. We will still go on Instagram/YouTube LIVE once or twice this week. Keep your eye here on the blog for news and updates! WORKOUT for Monday 3/30/2020 NO EQUIPMENT […]

Break a Chicken

Watch Coach Dave as he teaches how to break down a chicken LIVE on Instagram on Sunday morning at 10am on the @foundationcrossfit feed. WORKOUT for Sunday 3/29/2020 for time:30′ suitcase lunge, R30′ suitcase lunge, L1600m run30′ suitcase lunge, R30′ suitcase lunge, L800m run30′ suitcase lunge, R30′ suitcase lunge, L400m run Wear a 20/14lbs vest […]


GET IT?! Catch it at 10am on Instagram LIVE or at the YouTube LIVE video above. (Yes we’re serious- a 3-year-old will be leading a stretching/kids yoga class. Probably 30 minutes or so. I’ll be in the back doing the “serious” versions of the stretches) WORKOUT for Saturday 3/28/2020 1-to-13 reps for time:handstand pushuppullup/table row/bent-over […]

Friday: Alternating Tabatas

WORKOUT for Friday 3/27/2020 for max total repsa.:20 high knees (jump rope):10 rest:20 double pushup burpees:10 rest(repeat 4 times) b.:20 mountain climbers:10 rest:20 1/2 pushup hold:10 rest(repeat 4 times) c.:20 Russian twist:10 rest:20 hollow:10 rest(repeat 4 times) d.:20 jumping power squats:10 rest:20 (weighted) wall sit:10 rest(repeat 4 times) e.:20 goblet squats:10 rest:20 weighted wall sit:10 rest(repeat […]

Thursday: BW Chipper

How are you holding up? WORKOUT for Thursday 3/26/2020 NO/LIMITED EQUIPMENTfor time:100 walking lunges80 (jumping) squats60 situps40 1-arm burpees, alternating60 situps80 (jumping) squats100 walking lunges FULLY EQUIPPEDfor time:40 front lunges, 43/29/20kg30 toes-to-bar20 hang power snatch, 43/29/20kg10 squat clean thruster, 43/29/20kg20 overhead squats30 toes-to-bar40 front lunges, 43/29/20kg Post time to whiteboard! 2nd Serving: Need More Work?Strength-bias […]