Entries by Andrew


Today is a bittersweet day because we say goodbye to one of our own. Julia will be leaving Seattle for New York. She was there when we began the #HYFRsquad movement and has been an advocate for the FCF Fam and most recently Foundation Kettlebell. Safe travels Julia! ARTICLES + The Last Straw? Seattle Will Say Goodbye […]


Amy C is a badass and today her birthday. HBD AMY! On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it […]

OUTWOD Seattle

We are happy to announce that we will be hosting OUTwod on Sunday, October 22nd. We will be hosting a team-style, high-intensity interval training event incorporating functional movements. Same shit you all already are familiar with. WHAT: OUT//Seattle WHERE: Foundation CrossFit, 1415 12th Ave, Seattle, WA 98122 DATE: Sunday, October 22nd, 2017 9:45AM – Doors Open […]

Sprints & Triples

Here’s to a new triplet: Urmi, her husband Sean, and newborn baby Nirvan! Nirvan (6 lbs, 9 oz, 21 inches) ARTICLES + Ditch the Motivation and Find Success – Strength Sensei CrossFit WOD for Wednesday 9/6 6 rounds, each for time: 500m row. Rest as necessary between each set. then, work on 6 sets of hang […]

Front Squats and Rope Climbs

Lauren B & Nathan M May these two goat belly together forever- congratulations on the engagement! ARTICLES + Fittest On Earth? – PeteJourgensen CrossFit WOD for Tuesday 9/5 front squat 5×3 AMRAP in 5 minutes: 10 burpees 5 kettlebell dead squat clean/side, 24/16kg 1 rope climb Rest 5:00, then repeat. Post scores to whiteboard / […]

Labor Day 2017

We’re open for classes today! 9am/10am/11am CrossFit and 12pm Olympic Weightlifting This week we’ll see a lot of multiple-layer workouts with 1:1 work rest ratios: front squats, sprint chippers, run intervals, hang power snatches, a row/pushup/push press sprint followed by a situp/wall ball couplet, a repeat of a raw CinDT, a farewell workout of rowing and and […]

Triple Three (For Two)

Sarah watching Colin row during the 2016 CrossFit Games Open Today’s workout was requested by the above two lovebirds who celebrate that love this weekend! ARTICLES + The Real CrossFit Fight – T-Nation CrossFit WOD for Friday 9/1 TRIPLE 3 for time: 3k row 300 double unders 3mi run Scale as needed. Post time to […]

You Go, I Go!

Mark B and Nathan A ANNOUNCEMENTS + Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM. + No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only). + We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event […]


Nathan and Guillaume mobilizing prior to lifting Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues. ANNOUNCEMENTS This Friday , […]

Back Squats and Cleans

Vicky at the Trident Championship 2017 ARTICLES + CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.’ – Reason CrossFit WOD for Tuesday 8/29 back squats 4×6 then, with a barbell loaded to 45-50% of your max deadlift: – 15 cleans for time. – 12 cleans for […]