Entries by Andrew

Maximum Load vs Maximum Reps

Russ and Jon hitting some squats at their 8am class Air squats, while not so difficult to the seasoned-CrossFitter, are a required skill to live life physically independent. While not as much of a challenge in low-rep situations, adding speed and volume can still illicit some stamina work to improve top-end leg strength. ANNOUNCEMENTS FOUNDATION […]

Brain-Changing Benefits of Exercise

Button Sequence for today’s WOD: B-D-D-A-B-B-D-C-A-A-A-A-A-B-B-B-B-E ARTICLES + USA Weightlifting AO3 May Set Guinness World Record – Barbend CrossFit WOD for Tuesday 8/21 100 dips for time, then ROW twenty :20 all-out bursts with :40 of light rowing in between. Performance athletes: you may want to row these pieces at a slightly higher damper setting […]

Complex FRAN

Jordan Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples: jumping muscle-up + chest-to-bar pullup + pullup chest-to-bar pullup + pullup + jumping pullup pullup + jumping pullup […]

Week of 8/20 through 8/26

Team Hurts So Good from FCFio2018 CROSSFIT Here’s a lookahead at this week: Complex FRAN was the Age-Divison final workout at the 2018 CrossFit Games. We’ll do 100 dips for time followed by some sprint intervals on the rower. On Wednesday we do a weightlifting workout to get a taste of a Barbell class (for […]

Articles and Other News

The year is flying by and though it may not seem like it, Autumn is just around the corner. HYFR Squad at the 2018 Big Climb For Leukemia What have you accomplished in 2018? What WILL you accomplish by the end of 2018? Let’s take a look at what we’ve done so far this year: […]


A Letter From Sheena

Foundation CrossFit Family, FCF has been my second home for 10 years.. wowza! I’m honored and grateful to have been a part of it all: the very beginning at Greenlake + Lake City, the shared space with Seattle DogWorks + workouts at Cal Anderson, FCF 3.0 (pre-Chophouse Row), and the ever present 1415 12th Ave. […]

Week of 8/13 through 8/19

Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts. It’s Retest week so here’s to improvement and many of you writing on the PR Board!   CROSSFIT WORKOUTS Monday 8/13 push press 3-3-2-2-1-1-1, then 3 rounds for time: 50 medicine ball cleans, 20/14lbs 800m […]

It’s the Freaking Weekend

Play outside while you have a chance to soak up the sun! ARTICLES + Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up CrossFit WOD for Friday 8/10 “CHELSEA” (Fitness) every minute on the minute for 30 minutes: 5 pullups 10 pushups 15 squats or “MEREDITH” (Performance) every minute on the minute […]

Dubs, Burps, and MUs

Ander, contemplating whether to show up on Saturday morning This SATURDAY morning at 8:30am 1/2 Marathon Row by yourself – OR – Team Marathon Row (between two rowers and as many teammates as you like) Just show up. I’m putting you and those rowers outside in (hopefully) the sun, so bring your buddies, hydration, and […]

Retesting Push Presses and Power Cleans

Gabrielle, Jessie, and Melissa board bench pressing Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW! ARTICLES + In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!) CrossFit WOD for […]