Body Composition Testing Day

Today’s the day!

From 5:30am to 7pm we’ll have a BODY FAT TEST truck outside the gym. You only need 10 minutes, a swimsuit, and a reservation. There are spots left at the time of this posting:

the entire 11am hour
the entire 12pm hour, except at 12:30pm
the entire 2pm hour, except 2:30pm
the entire 3pm hour

Remember it’s only 10 minutes! Grab any of those appointments via our scheduling system ZenPlanner.


+ What Has BenDeLaCreme Been Doing Since ‘RuPaul’s Drag Race’ Season 6? Quite A Lot, Actually – Bustle

CrossFit WOD for Monday 1/29


AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Rx = 61/43, SupeRx = clean & jerk, T-pushup

Post total reps per round to whiteboard (should have 5 scores per person)

Olympic Weightlifting WOD

snatch + overhead squats, back squats, snatch pull

Powerlifting WOD

wide-stance good morning 5RM, special exercises

Kettlebell WOD

Simple & Sinister, arm bars

:30 seconds on/:15 rest
heavy farmer’s hold
:30 seconds on/:15 rest
heavy farmer’s carry
:30 seconds on/:15 rest
heavy rack hold

repeat 3 times



The world-wide 2018 CrossFit Games Open is coming and like years past, we’ll be participating as a gym once again. Registering to play allows you to see where your fitness stacks up against the rest of the world/region/state/age division/etc. With that info you can plan for a better, more dedicated year to training/recovery/nutrition/habits/etc.

The way we do it is super fun: we’ll make three teams gym-wide with co-captains and fun team names. Then we’ll have a five-week internal competition full of laughter and sweat! The 2018 FCF Intramural Open will begin with 18.1 and end with 18.5, which will also a be a multi-event VERSUS throwdown.

That’s a lot to take in, especially if you’re new, but fear not! All will be explained in further detail beginning next week. Want to get a jump on it all?

  1. Register for the 2018 CrossFit Games Open
  2. Take the 2018 CrossFit Online Judges Course
  3. Send me the PDF of your complete Judges Course certificate
  4. Train hard, eat and recover well!

If you do all four things listed above and input an official score for all five events we’ll compensate the price of registration for your April dues! Those who also go all the way will receive a special treat from us at the gym.

Again, more details coming next week!


+ When the Government Decides How You Can Squat – Morning Chalk Up

CrossFit WOD for Friday 1/26


5 rounds for time:
27 wall balls, 20/14lbs
20 calorie row
15 box jumps, 24/20″
10 pullups

“PETE” Rx+

5 rounds for time:
27 wall balls, 30/20lbs
20 calorie bike/ski
15 box jump overs, 24/20″
10 chest-to-bar pullups

Post time to whiteboard!

Strength Ladder: 1(1,2,3,4,5,4,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 3/3

deadlift + high pull + snatch, deadlift + high pull + clean

Powerlifting WOD – Week 3/7, Day 3/4

box squat + bands, sumo DL + bands, hamstrings, quads, jumps

Gymnastics WOD

midline work & stretching literally everything

Kettlebell WOD

shoulder mobility, kb clean review

6 rounds for quality:
6 bent over row
6 cleans
6 alternating presses
6 squats

A look ahead…

CrossFit WOD for Saturday 1/27

for time:
10 muscle-ups
75 push presses, 35/25kg

(rest 5-10 min)

for time:
10 hang squat cleans, 90/60kg
50 calorie row

(rest 5-10 min)

ma box jumps (24/20″) in 5 minutes

CrossFit WOD for Sunday 1/28

AMRAP in 7 minutes:
2-4-6-8-10-12… etc.

(3:00 rest)

AMRAP in 7 minutes:
5-10-15-20-25… etc.
jumping squats
weighted situps, 10/5kg

Going For a Walk

The 2018 Open is coming!


The Secret of Loaded Carries – Dan John for T-Nation

CrossFit WOD for Thursday 1/25


AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 kettlebell swings
200m suitcase carry, R
200m suitcase carry, L
30 hip extensions


AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 dumbbell snatches
200m suitcase carry, R
200m suitcase carry, L
30 burpees over dumbbell

Post rounds to whiteboard!


Tempo / Time Trial

6 sets
Row 15 cals
8 burpee box facing jump overs with new footwork standard
rest 60 sec
6 sets
AB 15 cals
8 1-arm alternating DB snatches @ 50lbs/35 with new hand switch standard
rest 60 sec

Three, Two, One

We have three athletes competing this weekend at the 2018 Armor Classic this weekend at Armor Athletics in Tacoma (formerly known as Trident Athletics). Wish Johnrey, Andrew S, and Andrew B good luck!



+ The 2018 CrossFit Online Judges Course is live! – CrossFit Games

CrossFit WOD for Wednesday 1/24

for time:
300 double unders
200 air squats
100 T-pushups
then bench press 3-3-3-2-2-2
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/7, Day 2/4
deadlift + high pull + clean, rack jerks, front squats
Powerlifting WOD – Week 3/7, Day 2/4
wide grip floor press 1RM
ME floor press, 60/45kg
3xME bamboo bar
Kettlebell WOD
10 (alternating) medium windmills to prep for TGU, strict sit ups, side bends, Chinese planks, Simple & Sinister


Come party with us!

Did you know that we have been in business for 10 years now? It’s true what they say, time flies when you are having fun (and busy busy)! Come celebrate post-2017-holidays with us at the Garage! We have a private area, the Echo Room, reserved for our party – bring a friend or two to come hang! We’ll have some appetizers for you early birds and Kristina will be DJing some dope tunes for us to chill and dance to.

RSVP to our Facebook Event! The venue is 21+ establishment, please remember your IDs! Looking forward to sharing a ‘cheers’ with you there!

Enjoy some photos of the very first FCF!

Hang Cleans & Box Jumps (& Front Squats!)

Getting glutes warm!


+ Hydrostatic Body Fat Testing at FCF – Foundation CrossFit

CrossFit WOD for Tuesday 1/23

front squat 5-5-3-3-1-1

for time:
25 hang power cleans
50 box jumps
25 hang squat cleans

Post time to whiteboard!

CompEx WOD

back squat DIE SETS, Regionals Run Triplet, Death By CTB

Gymnastics Strength WOD

handstand press work, compression work, hamstring stretching

HIIT WOD – Long Interval

10-to-1 burpee breathing ladder

SET 1: 1:00 stations, 3 rounds
– squat jacks
– shuttle run
– up/down plank
– single-leg v-up
– rest
SET 2: 2:00 stations, 2 rounds
– wall ball pass + burpee
– DB hop overs
– DB (wo)manmaker
– DB Russian twist
– sandbag ramp sprint
SET 3: 1 block sandbag carry, max load

Body Fat Testing: Next Steps

In case you missed it, we will be hosting a hydrostatic body fat testing truck here at FCF next Monday, January 29th! You can read more about it HERE.

You’re signed up, hooray! Now what?

  • Note the re-test date: Monday April 2nd.
  • Pack your swim suit, towel, and clothes (for changing after) to bring with you.
  • Show up at least 5-10 minutes before your appointment time to allow for changing into your swim suit. Our bathrooms and changing rooms will be available.
  • The water is kept warm and filtered, however, it is recommended you go into the tank clean. If you workout prior to getting your test done, please take a shower before taking your test. Our shower is available for you to use however on a first come first serve basis – it is not guaranteed you’ll be able to use it before your test.
  • Do not eat a big meal 2 hours prior to testing.
  • What will happen during your appointment? Your name, age, weight, and height will be taken before you get into the water tank. Please watch the two videos below.

Not signed up yet? Review sign up instructions below!

Please note: You are only available to sign up through: desktop and mobile website (NOT the app)

  1. Log into your Zen Planner account.
  2. Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
  3. The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
  4. Then click “Reserve Appointment” and you will be charged $84.

This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!

If you would like to sign up but you are not in town on Monday 1/29 OR you aren’t in town on our retest date (Monday April 2nd) please e-mail

DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).

If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!