Entries by Andrew


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! […]


Saved by the Barbell

Join us (and thousands of CrossFit affiliates around the world) on Saturday during the 9am, 10am, and 11am classes for SAVED BY THE BARBELL Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere. Each year, rates of chronic diseases like type-2 […]

Powers, Jumps, and Muscles

the Magical Baby Jedi loading her bar for deadlifts Remember that each workout has a specific intention for stimulus- it’s not always JUST for speed/time or load/weight/max. So what if you can’t do the workout “as Rx”? CrossFit is INFINITELY SCALABLE and can be adjusted for each individual and their skill level. Being mindful of […]

Volume Week 8/27 to 9/2

Enjoy!It’s volume week so we’re taking some of the new skills we introduced (or reintroduced) last week and we’re going to hammer that technique in through some heavier volume and time under tension. There are a number of new workout schemes coming so be mindful of how you execute your strategies to make sure you […]

Weekend WODs – 8/25, 8/26

Lauren and Nathan doing “goat belly” holds with some heavy kettles CrossFit WOD for Saturday 8/25 with a partner AMRAP in 28 minutes: 28 wall ball 28 situps 28 cleans, 61/43kg 28 pullups 28 pushups 28 snatches, 61/43kg Post score to whiteboard! Foundations 3 WOD TAG TEAM WOD YGIG AMRAP in 14 minutes: 14-calorie row 7 […]

Squats and Clean & Jerks

In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal. In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to […]