More Dumbbells

Big congrats to Sean K for reaching the 750 level of the FCFwodclub!


+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/20

4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups

*4-minute bonus for every 3 rounds completed.
– If you complete 1-3 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches + 30 burpees
– If you complete 4-6 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches
– If you complete 7+ rounds also do a 400m farmer’s walk and you should’ve had a great workout!
Scaled = 35/20lbs single dumbbell
Rx = 50/35lbs single dumbbell
Performance = 45/25lbs pair of dumbbells or 20/12kg kettlebells

Post total reps completed to whiteboard!

CompEx WOD

MFT #1414

Gymnastics Strength WOD

Kipping pullup, dip practice



E(2M)OM for 8 rounds/16:00

  • 2 shuttle run
  • 4 bicycle crunches (per side)
  • 6 pushups
  • 8 burpees
  • 10 air squats


5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)


4 rounds,1:00 per station

  • row
  • single/double under
  • burpees
  • rest

Stiff Spines

The 18.4 Finisher photo

What a weekend, again!

Here’s the current point totals for the FCFio2018

One more CrossFit Games Open event left… plus two more for VERSUS XI this Saturday! Event starts at 9am.

Everyone can play, and you don’t have to be there the entire time if you don’t want to. Though if you want to maximize your points, it’s helpful to be there for all three events. More details about it all tomorrow. In the meantime check out the facebook event for more up-to-date info!


+ The Big Climb with Foundation CrossFit – FCF

CrossFit WOD for Monday 3/19

Starting with an empty bar CLEAN & JERK every minute on the minute, adding weight after each successful lift. No more than 5 misses in total. Then

200m walking lunge for time.

Post load and time to whiteboard!

Olympic Weightlifting WOD

high pull + power snatch + OHS
high pull + power clean + split jerk
snatch push press

Powerlifting WOD

back squat
bench press
weighted pullups
weighted hip extensions

Kettlebell WOD

Simple & Sinister, then

Week 3: Deficit Deadlift 10×1 @85-95% of 1RM

The Big Climb!

2017 Foundation Climbers

There is one more week of the CrossFit Games Open season and one more week until the Big Climb!

At 788 feet of vertical elevation, the Columbia Center in downtown Seattle stands as the second tallest building west of the Mississippi. It takes 69 floors, or 1,311 steps, to reach the highly acclaimed observation deck with breathtaking views of the entire Puget Sound region. The Leukemia & Lymphoma Society’s Big Climb event raises money through individual and team fundraising, sponsorship and entry fees which is then invested in its mission to fund blood cancer research and support services for patients. In 2014, the event sold out in 13 hours and raised $2.42 million for blood cancer research and patient services. Registration for the 2015 Big Climb sold out in 9 hours and raised a record-breaking $2.92 million! Big Climb 30 sold out in a record-breaking 8 hours and raised an incredible $2.74 million. Big Climb 31 raised a record breaking $2.95 million. Big Climb Seattle will be taking place this year on Sunday, March 25, 2018.

We have an awesome group of athletes with their family/friends participating as our team, Foundation Climbers:

  • Anthony A.
  • Jake A.
  • Paul B.
  • Conor B.
  • Lauren B. – fundraising goal of $150
  • Michael B.
  • Vanessa B.
  • Doug B.
  • Andrew B. – fundraising goal of $150
  • Ryan B. – fundraising goal of $1,000
  • Guillaume C. – fundraising goal of $200
  • Michael D. – fundraising goal of $150
  • Joe D. – fundraising goal of $150
  • Brian D. – fundraising goal of
  • Jon E.
  • Ilene F. – fundraising goal of $200
  • Jeff H. – fundraising goal of $1,000
  • Abhi H. – fundraising goal of $1,000
  • John H.
  • Patrick H. – fundraising goal of $1,000
  • Jo K. – fundraising goal of $300
  • Tony L. – fundraising goal of $150
  • Hugh M. – fundraising goal of $350
  • Brannon M.
  • Kris M. – fundraising goal of $150
  • Doug M.
  • Nathan M. – fundraising goal of $300
  • Randy M.
  • Margy M.
  • Artur R. – fundraising goal of $150
  • Olivia R. – fundraising goal of $150
  • Ryan S. – fundraising goal of $200
  • Andrew S. – fundraising goal of $150
  • Stuart W.
  • Corinne X. – fundraising goal of $1,000

The names highlighted with fundraising goals are our athletes and are linked directly to their donation pages. If you are able to please consider making a donation through any of their links to benefit the Leukemia and Lymphoma Society.

The Leukemia & Lymphoma Society’s (LLS) mission is to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families. LLS is the world’s largest voluntary health organization dedicated to funding blood cancer research, education and patient services. Since the first funding in 1954, LLS has awarded more than $1 billion for research specifically targeting leukemia, lymphoma, and myeloma. LLS has invested $3.6 million in ten research projects in Washington state, including eight at the Fred Hutchinson Cancer Research Center and two at the University of Washington. Since the mid-1990s, LLS has invested over $30 million in local research.

We are proud to have so many of you participating in a fitness event that benefits our community. Wishing everyone the best of luck at this year’s race! Climb, climb, climb and get those PRs!

The first FCF Big Climb Team in 2008

CGO 18.4 is…


+ Strike-Mvmnt Pace Review – As Many Reviews As Possible
+ The Pace – Strike-Mvmnt

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups


21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups


21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 cap for both parts. Post score/time to whiteboard.

Olympic Weightlifting WOD

hang clean + clean + jerk

Powerlifting WOD

back squat
power clean

Gymnastics Strength WOD

handstand pushup and handstand walking development

Kettlebell WOD

Simple & Sinister

Banded Sumo Deadlift 2×10 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets

Deadlifts & Handstand Pushups

Throwback Thursday: Open Season at CrossFit SLU


+ Late Sleepers Are Tired of Being Discriminated Against. And Science Has Their Back – Vox

CrossFit WOD for Thursday 3/15


21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups

Post time to whiteboard!

Fifteen Point Three

Ross C going up


+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats


Carl Paoli and Andrea


+ Mini-Challenge FOUR: Iron Chef – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/13


Rx – AMRAP in 30 minutes:
6 dips
9 c2b pullups
12 pistols, alternating
15′ handstand walk

Scaled – AMRAP in 30 minutes:
3 cast wall walks
6 dip negatives
9 c2b pullup negatives
12 rolling pistols

Consider today active recovery/skill development if you’d like. Otherwise push it to the limit. Post score to whiteboard!

CompEx WOD – 6am

MFT #1409

Gymnastics Strength WOD

handstand pushup development



EMOM x 10
2 shuttle runs
4 ring rows/jumping pull-ups
6 reverse lunges
8 jumping jacks



3 rounds 1:00 hold/:30 active recovery

  • plank/plate walk overs
  • arch hold/bird dog
  • wall sit/squat jacks
  • hollow body/sit ups
  • glute bridge/single leg hip extension


YGIG for 15:00
4 pushup + wall ball pass
6 wall balls
8 dynamax sit ups