Entries by Andrew

Week of 10/15 Through 10/21

PROGRAMMING Foundation Barbell – Olympic Weightlifting, Week 4/4 PDF Foundation Barbell – Powerlifting, Week 4/4 PDF ARTICLES + CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare – Men’s Health + CrossFit Firms Up Games Changes, Announces Four New Sanctioned Events – Morning Chalk Up + A Stoic’s Key to Peace of Mind: Seneca on […]

Week of 10/8 to 10/14

the Chair Stretch We hope that the last week introduced (or reintroduced) some potent mobility practices that you can hit before and after your workouts. We’ll be retesting the NOT GRACE workout after an EMOM warmup, then testing your muscular stamina, and mental toughness within the week! PROGRAMMING Foundation Barbell: Powerlifting Cycle 3, October Block, […]

Week of 10/1 to 10/6

Sore from last week? Those situps and lunges got me! PROGRAMMING Click to embiggen! Foundation Barbell: Powerlifting Cycle 3, October Block, Week 2 PDF Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 2 PDF ARTICLES + Why Eating Meat is Good For You – Chris Kresser + 16 CrossFit Athletes Over 50 Who Think […]

Week of 9/24 through 9/30

Robyn competed this past weekend at The 2018 Cascade Classic! Give her a high-five next time you bump into her. PROGRAMMING After the simplistic movements of last week, let’s reintroduce higher-level options with more opportunities and longer times to work. This week also sees the beginning of a new programming block for both of our […]

Programming Week of 9/17 to 9/23

PROGRAMMING Here’s the agenda for the week! Foundation Barbell – Powerlifting, Week 4: Realization Week PDF Foundation Barbell – Olympic Weightlifting, Week 4: Max Week PDF ARTICLES + From Work to Workout: The Best Gym Bags with Shoe Compartments – Carryology + Overhead Squat Ultimate Guide – BarBend + Peppercorn-Crusted Roast Beef – Crowd Cow […]


Guest Coach: Chelsea

We’re going to have guest coach Chelsea coming in to help with the classes at FCF. Chelsea is a Level 3 CrossFit Trainer and has been around the Seattle CrossFit community for a very long time and plans to open a CrossFit Affiliate in the White Center neighborhood of Seattle in the near future. Follow […]


Another FCF Baby!

Coach Sarah and Colin finally welcomed their baby into the world on Monday, sharing a birthday with Coach Andrew! From the new mama bear: Colin and I welcomed our baby girl into the world last night! Leta (pronounced lee-tah) Dean Bleckner was born at 9:34pm, 6 lbs 10.8oz and 19.25 inches long. She came out […]

Andrew at The AO3

Andrew will be competing at the American Open Series 3 weightlifting meet in Las Vegas on Thursday evening at 6pm PST on the BLUE platform. USA Weightlifting will be live streaming the entire weekend’s events here. Did you know that Guinness World Records will be at the event to determine if this will be the largest […]


Week of September 10 through 16

Click to embiggen! Lots of fun ahead of you this week! The weather is turning so make sure you’re prepared with the appropriate clothes and footwear when coming in this week. Powerlifting Week 3 PDF Olympic Weightlifting Week 3 PDF ARTICLES + The New Girls – CrossFit Journal + Why Sue Bird Stayed In Seattle […]


Labor Day Week 2018

Katie, Stacey, Kelsey, and Zoe hitting a partner stretch We hope your three-day weekend is great! Big thanks to everyone who came out and threw down for Saved By the Barbell yesterday. LABOR DAY SCHEDULE: – 9am CrossFit – 9am Powerlifting – 9am Olympic Weightlifting – 10am CrossFit – 11am CrossFit RSVP for your classes! […]