Today, Friday, June 22nd we are excited to celebrate PRIDE and inclusivity by making all our regularly scheduled classes free and open to EVERYONE!

Classes today are open to members, non-members, experienced, non-experienced athletes. You could be doing CrossFit at a neighboring affiliate or have never exercised before. Depending on your fitness level it can be ‘just sweaty’ or ‘super tough’. No worries- we’ll guide you through it!

At Foundation CrossFit everyone who comes through our doors is considered an athlete regardless of size, age, shape, ability, gender identity, or sexual orientation.

You can register for a class here.

In lieu of our $25 class drop-in fee, we will be accepting donations to support an organization close to the hearts of two of our own athletes. 100% of the drop-in fees collected today will be given to the GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).

Can’t make it to class, but would like to donate? Great! You can donate here. We will be collecting donations through the end of June and 100% of everything collected will be given to the GSBA Scholarship Fund.

About the GSBA Scholarship Fund:

  • The GSBA Scholarship is a leadership scholarship for Washington state residents working to move the needle on social change within the LGBTQ community
  • Since 1991 the GSBA Scholarship has given out over $3.4 million dollars in scholarships
  • Invested over $400K in our 2018 scholars
  • Average award in 2018 is $7,700
  • As a part of the GSBA Guarantee they launched in August of 2017 the first phase of the GSBA Leadership Academy bringing together their scholars for a three day immersion weekend to support their growth as our future leaders
  • Scholarship application is launched on National Coming Out Day, October 11th – Closes on at the beginning of January every year

If you’re interested in getting involved and learning more about their scholarship program, let us know and we’ll be happy to connect you.

For more details about the GSBA Scholarship Fund, you can check out their website here and donate directly here.

Have a happy and safe PRIDE weekend! Feel free to join us at the March this Sunday!

ARTICLES

+ What Is Fitness? – by Greg Glassman, founder of CrossFit

CrossFit WOD for Friday 6/22

FIGHT GONE BAD

3 rounds for max total reps:
1:00 wall ball, 20/14# to 10/9′
1:00 sumo deadlift high-pull, 35/25kg
1:00 box jump, 24/20″
1:00 push press, 35/25kg
1:00 calorie row
1:00 rest

Post time to whiteboard!

Every June, many Lesbian, Gay, Bisexual, Trans*, Queer/Questioning (LGBTQ) people celebrate Pride.

The majority of the community use it as a time to celebrate and party! Many (Lesbian, Gay, Bisexual, Trans*, Queer/Questioning) LGBTQ+ celebrate Pride all month long and while partying is definitely part of Pride festivities, the true purpose of the Pride Parade and celebrations is to commemorate the Stonewall Riots that took place in 1969 in New York City. The very first Pride was a police riot, with the first brick being thrown by trans women of color in defense against abuses perpetrated by homophobic/transphobic cops.

Marsha P. Johnson and Sylvia Rivera were two key figures during the riots but both went on to devote their lives to gay and trans liberation. Please read on for more information at History Link!

We at Foundation CrossFit view Pride as a celebration, honoring those that fought for us to get here, celebrating love, diversity, acceptance and community. We celebrate Pride because we are proud of our community, proud of our diversity, and proud of how far all of us have come. We celebrate our freedoms and our accomplishments, yet remind ourselves that we need to continue to grow as individuals, as a community, and as a society.

Having taught tens of thousands of classes for over a decade in a Seattle, we’ve learned the deep emotional connections people have between fitness and wellness. People come from considerably different backgrounds and upbringings, yet everyone that walks through our doors is an Athlete in our eyes. Our mission is to deliver professional training to our athletes safely, and empower them with these means to achieve functional strength for life.

Foundation CrossFit firmly believes that everyone deserves an opportunity to learn how to improve their lives through fitness. All people, regardless of race, religion, origination, sexual orientation, gender, or age, are welcome in our space. We have dedicated our programs and ourselves to inspiring fitness in others.

Melissa F

Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.

ARTICLES

+ Diagnose and Treat Your Own CARB Syndrome – TCSP

(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)

CrossFit WOD for Thursday 6/21

establish a bench press max, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Performance does unbroken double unders and GHDSU.

Post results to whiteboard!

HIIT WOD – 12pm & 5:30pm

(A)

1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers

(B)

[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]

(C)

2 rounds of :60 on, :20 off
– side-to-side mountain climber
underhand forward throw
– semicircle mountain climber
underhand overhead throw
– jumping mountain climber

(D)

3 rounds of 2:30 on, :30 rest
10 rotation throw, L
20 cross chop walking lunges
10 rotation throw, R
20 toe taps
10 ball slams
20 squat thrusts

(E)

ABmaggedon: isometric edition
– 1:00 forearm plank
– 1:00 forearm side plank
– 1:00 forearm side plank on other side
– 1:00 forearm plank + 1:00 Gymnastic-style plank

Foundations 8 WOD

ascending front squats, then

JACKIE

for time:
1k row
50 thrusters, 20/15kg
30 pullups

Time cap is 12:00

Michael, Ryan, and Owen during CGO 18.4

Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.

ANNOUNCEMENTS & ARTICLES

+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)

CrossFit WOD for Wednesday 6/20

establish a deadlift max in 20 minutes, then

15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)

Post time to whiteboard!

Kettlebell WOD

Joint prep, Sandbag drags

– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds

**ME Trusters test**

5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters

**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps

Odd object TGU!

And just like that, Pride weekend is upon us! We are looking forward to seeing you on Friday for our FREE Pride Community Class! Click HERE to learn how to RSVP for yourself or for family/friends.

There is a sign up sheet at the gym so you can let us know if you’ll participating with us in the parade on Sunday! Check out the logistics below:

Pride Parade, Sunday 6/24

-We will meet on 4th avenue, between Spring Street and Madison Street.
-Meeting time will start at 11:30am and start our march about 12:15pm.
-Wear all of your bright colors + FCF Pride t-shirts (past and present designs)!
-Wear SUNSCREEN!
-Bring a water bottle! Forecast predicts mostly sunny weather in mid-70’s.
-Like previous years, we’ll ask you to had out bracelets and stickers the crowd! We’ll have a handful of light equipment to hold during the march and do some fun fitness stuff for ’em.

As a reminder, we will have our normal Saturday 6/23 classes (9/10/11am) and NO normal classes on Sunday 6/24 (there is an informal 9:30 “swole” class with Andrew).

Dave gets ‘set’ by bracing and mentally preparing himself before the squat

ARTICLES

+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag

CrossFit WOD (and ) for Tuesday 6/19

establish a back squat max in 20 minutes, then

“KAREN”

150 wall ball, 20/14lbs to 10/9′, for time

Post maxes and times to whiteboard!

HIIT WOD – 12pm

3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts

– then –

10-to-1
ball slams
jumping jacks

– then –

1-to-10
situps
pushups

HIIT WOD – 5:30pm

(A) agility ladders

(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)

(C) 4 rounds of :45 wall sit, :15 rests

(D) ABmaggedon

(E) STRETCH!

FOUNDATIONS 7 WOD

It’s also “KAREN”! (see video above!)

photo by Artur

This week: squats/pullups/bench or floor presses, back squat max, KAREN (wall ball), deadlift max, power snatch/calories, bench max, ANNIE (double unders, situps), Fight Gone Bad*, Battle at the Ballpark run-throughs, and the SEATTLE PRIDE PARADE march!

Remember that this Friday we’ll be celebrating the weekend by having COMMUNITY CROSSFIT classes all day! That means every class is open to everyone: members, non-members, friends, family, co-workers, neighbors, etc! Tell everyone- just RSVP for your spots!

ARTICLES

+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain (by our very own Kelsi A!)

CrossFit WOD for Monday 6/18

3 rounds for time:
75 squats
25 pullups
15 floor press, 2×24/16kg or 2×50/35lbs

Performance
3 rounds for time:
75 squats
25 c2b
15 bench press, 70/50kg

Post time to whiteboard!

Olympic Weightlifting WOD

Off-week. Register for the new programs here.

Powerlifting WOD

Off-week. Register for the new programs here.

Kettlebell WOD

Joint prep, Farmers carry

5 rounds 60 seconds on/60 seconds off:
1 Round consists of the following complex:
– 5 x Double KettleBell Deadlifts (Inside the Legs)
– 9 x Double KettleBell Swings
– 6 x Double KettleBell Cleans

1/2 DANNY

AMRAP 10 minutes:
– 15 box jumps
– 10 double KB push presses
– 15 pull-ups

TGU!!!