Entries by Andrew

The 2018 CrossFit Games Begin!

Nathan’s excited! ARTICLES + The 2018 CrossFit Games Schedule – CrossFit Games Time Trial Turn 4 Chat Posted by The CrossFit Games on Tuesday, July 31, 2018 CrossFit WOD for Wednesday 8/1 150 medicine ball cleans (20/14lbs) for time, then every minute on the minute for 10 minutes: 2/4/6 handstand pushups Performance does 30/20lbs. Post […]

Snatches & Lunges

The one-and-a-quarter front squat is a way to develop, stretch, and strengthen the bottom position of the front squat (aka bottom of the thruster/wall ball/medicine ball clean, the receiving position of the clean, etc.) Do you sit back or do you sit down? Does your back stay flat? ARTICLES + What Is a Criterium? – […]

It’s August!

Well not quite, but we’re right there. On tap this week: tabata ring rows, 45s (dips, t2b, box jumps, burpee box jumps), front squats, the TRIPLE 3, a FRAN variation, the 30’s Team WOD from this year’s CrossFit Games, and a CrossFit Total (1RM back squat, press, deadlift) ANNOUNCEMENTS – New Powerlifting and Olympic Weightlifting […]

Monday Thru Sunday

A number of coaches will be on vacation this week so here are all the workouts! ARTICLES + The Science & Application of Barefoot Strength Training – Dr. John Rusin CrossFit WOD for Monday 7/23 tabata ring row 5 rounds for time: 15 thrusters, 43/35kg 400m run CrossFit WOD for Tuesday 7/24 Every 4 mins […]


Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space ARTICLES + Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key Part 2 (see Monday’s post for Part 1): CrossFit WOD for Friday 7/20 KELLY 5 rounds for […]

Cleans, Squats, and Jerks

Paul demonstrates a vertical dip with the barbell Staying rooted in the entirety of the foot during the dip phase of a jerk is important in generating the power necessary to elevate the barbell! ARTICLES + Why Toe Shoes? – Birthday Shoes CrossFit WOD for Thursday 7/19 5 rounds for max load: 5 power cleans […]

Loaded Carries

Ashley holding a bell overhead ARTICLES + WSP Sergeant Single-Handedly Clears Fallen Tree Off I-405 – KOMO 4 News CrossFit WOD for Wednesday 7/18 as many reps as possible in 40 minutes: 200m farmer’s walk, 2×24/16kg 60 situps 400m suitcase walk, 24/16kg 60 barbell hip bridges, 43/29kg 200m farmer’s walk, 2×24/16kg 60 slam ball, 20/10lbs […]

Front Skwaaatz

Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott! ARTICLES + Bad Heart? Time to Hit the Gym – CNN CrossFit WOD for Tuesday 7/17 pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then 21-15-9 reps for time: hang clean, 52/38kg push press Performance: 70/50kg Fitness: […]


Beyond Movement – Seattle 2018 We had the pleasure of hosting Carl Paoli yesterday for a seminar about coaching. We were reminded of why we do what we do here at Foundation CrossFit every day. Especially how our passions in the gym connect to our lives outside of the gym. On tap this week: 3/5 […]


Noah How many snatches or clean & jerks can you do in a row before your heart rate is too jacked up to breathe? ARTICLES + Thank God for CrossFit: Woman Catches Shark After a 2-Hour Fight – Yahoo Lifestyle (Next Friday) CrossFit WOD for Friday the 13th, July 2018 PACED ISABEL every minute on […]