ANNOUNCEMENT Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays. 1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it […]
Our newest class on the FCF menu this November: HIIT! HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), […]
“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class. This week’s agenda: a partner chipper, a skill sprint workout with […]
Sarah B (of the Brunch Squad) at VERSUS X ARTICLES + Finding Her Voice: Chloe Johnson on Transgender Equality – Athlete Daily CrossFit WOD for Friday 10/27 CGO 13.2 as many reps as possible in 10 minutes: 5 shoulder-to-overhead, 52/34kg 10 deadlifts, 52/34kg 15 box jumps, 24/20″ Compare to 14MAR2013 or 06SEP2013 or 25OCT2013 or 11APR2014 […]
Chris S Remember that with all of this overhead work, we need to balance it out with recovery and mobility work! ARTICLES + Floods and Fires Make Americans Rethink Their Love Affair with Stuff – The Washington Post CrossFit WOD for Thursday 10/26 establish a 1RM cluster (squat clean thruster) within 7 minutes, then EMOM for 10 […]
The calm AFTER the storm ARTICLES + Bueno’s Goods 3 – Foundation CrossFit CrossFit WOD for Wednesday 10/25 “ANGIE” for time: 100 pullups 100 pushups 100 situps 100 squats PERFORMANCE for time: 20 muscle-ups 40 handstand pushups 60 GHDSU 80 pistols, alternating Olympic Weightlifting WOD clean & jerk complex, clean & jerk ladder, front squat, […]
Gear Tasting (click to enlarge) 1 – NoBull Trainers (Black Camo) These kicks use NoBull’s SuperFabric®, “an extremely durable, breathable and abrasion resistant material. The SuperFabric® guard plates are applied on a highly flexible mesh base layer, creating a 360 degree shield from zombies, rope climbs, and excuses.” It’s flexible, but durable. You could probably hike some rough terrain in these no […]
Gil and his wife had a beautiful baby girl three days ago! Yesterday we hosted OUTwod Seattle AND it was Tony’s 75th birthday (those Asian genes keep him looking young!) #OUTwod Seattle! Super fun times for a great cause! Big thanks to all of our athletes today- especially the @outwod team! #HYFRsquad #liftheavylovestrong #forthekids #seattlepride […]
Russ planks! ARTICLES + The History of the Foam Roller – Physical Culture Study CrossFit WOD for Friday 10/20 The Cascade Classic Individual Event 1: Scout’s Honor for time: 10 deadlifts 10 burpee-over-bar 50 double unders 8 deadlifts 8 burpee-over-bar 50 double unders 6 deadlifts 6 burpee-over-bar 50 double unders 4 deadlifts 4 burpee-over-bar 50 […]
Thrusters at the RCF Games 2017 ARTICLES + A Lesson In Longevity – The Cascade Classic We have Robyn, Zheng, Megan, Bobby, and Devin competing this weekend at the Cascade Classic, held in Magnusson Park this weekend! Come out and support! CrossFit WOD for Thursday 10/19 15-12-9 reps for time: power clean thruster Rx = […]
