Entries by Andrew


Gus (via TomBoyX) So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below. ARTICLES – An Athletic Journey: Gus Lanza – Tom Boy X ANNOUNCEMENTS – This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome! – Saturday, 1/21 is our Annual Winter […]

At An Angle

ARTICLES + The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle CrossFit WOD for Skills Wednesday 1/4 front squats 3x5x70, then CINDY AT AN ANGLE AMRAP in 20 minutes: 5 ring rows 10 ring Dips 15 perfectly-vertical kettlebell swings, 24/16kg Olympic Weightlifting WOD Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 […]


If the legs drive first and foremost, and the shoulders stay in front of the hips for as long as possible, then you potentially get more use out of the hamstrings and glutes. If you can engage these muscles then you shouldn’t have to feel like your back takes the brunt of it. The arms […]

New Year, New You

…And new us! Welcome to the new Foundation CrossFit website and blog. Really weird how the old one crashed a couple of days before we planned to roll this version out. Oh well, screw 2016…2017 in the house! Hope you guys had a fantastic time celebrating the new year. Here’s to many goals crushed and dreams […]

Long Live the Chief

Flashback Friday featuring Foundation CrossFit 3.0: (3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare) CrossFit WOD for Friday 10/14 THE CHIEF AMRAP in 3 minutes: 3 power cleans, 61/43kg 6 push-ups 9 squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 […]

The 2016 Intramural Open at FCF

CGO 15.4 at FCF The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. This year we’re copying a fantastic idea from Catalyst Fitness’ Intramural Open idea… and I’m going to plagiarize the hell out of it! IT’S THAT GOOD OF AN IDEA. CGO 15.3 […]