Check your inbox for the “COVID-19 4TH UPDATE” email! It’s got tons of info on how we plan to continue providing you with the good stuff.

We’re going to hit you with three follow-along workouts every Monday through Friday. We’ll go live once a day on Saturdays and Sundays.

WORKOUT for Monday 3/23/2020

7am: Live on Zoom (RSVP via ZenPlanner for meeting address)
12pm: Instagram Live on mobile!
6pm: Live on INSTAGRAM LIVE and Zoom (RSVP via ZenPlanner for meeting address)

“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats

-OR-

“MARY”
AMRAP in 20:00
5 handstand pushups
10 alternating single-leg squats
15 pullups

Share rounds completed (and any extra reps) to comments!

Modify and/or scale the pullups depending on your equipment situation. Got a band, kettlebells, or dumbbells? Do some bent-over rows or seated rows! If going for HSPU don’t kick a hole into your drywall.

2nd Serving: Strength

AMRAP in 9:00 of
15 band press
15 band overhead tri ext
15 band bent over row
15 band reverse curl

READ: A Fiasco In the Making? – STAT
WATCH:


Tune into Instagram Live at 10am and learn how to cook a perfect omelet with Dave!

WORKOUT for Sunday 3/22/2020

GET OUTSIDE. Sit on your deck, walk around the block (maintaining a 6’ minimum with others), go for a hike/bike ride/jog, get in your car and go outside the city, etc.

READ: We’re Not Going Back to Normal – Technology Review

WATCH:

Thanks to all the swolemates who jumped on the Champagne Friday Zoom!

It makes me very happy that we can still connect in these strange new times.

WORKOUT for Saturday 3/21/2020

Tune into INSTAGRAM LIVE at 10am to watch Lauren and Nathan’s high intensity interval training class!

Make sure you have an object of “medium weight”. They’ll have a warmup, some stretching, jumps, and abs.

2nd Serving: Want more work?

Endurance Track

5 sets:
EASY PACE: 800m run/1000m row or ski/2km bike
FAST PACE: 300m run/400m row or ski/.8km bike
3:00 rest

Today is about building better capacity around 20+ minutes of effort (think 5k time trial). You’ll choose your modality (run, row, ski, or bike) and have two different paces: easy and fast.

Begin with your easy pace that rolls into your fast pace. Record the time to completion, rest 3:00 then repeat for a total of 5 rounds.

You should be timing both of these efforts to see if they stay consistent or become faster as you go. Do not allow yourself to get slower in any of the efforts.

READ: While Other States Order Residents to Stay at Home, Washington Resists – The Seattle Times
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WORKOUT for Champagne Friday 3/20/2020

tabata intervals (:20 of work, :10 of rest, repeated for 8 rounds)
– close-grip pushups
– Cossack squats
– v-ups
– weighted lunges

Rest 1:00 between exercises. You can increase difficulty by upping it from 8 rounds to 12 rounds. Just go for max reps each and every round. Share total reps completed per exercise to comments!

Post-workout is Dave’s Hip Mobility Flow:

Need a second serving? Try this one:

CGO 17.1
for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Use a 50/35/20lbs dumbbell and a 24/20/16″ box/elevation. If you can’t go over, don’t! Time cap: 20 minutes

COMMUNITY

We’ll be on Zoom at 6pm to hang out with your favorite beverage of choice and shoot the shit with the FCF Team. Stretching may or may not occur.

READ: Coronavirus Is Speeding Up the Amazonification of the Planet – One Zero
WATCH:

One of the many ways gyms are adapting in these strange, strange times are by becoming virtual.

We had a great turnout for our Instagram and Facebook LIVE workout session at noon, and then again for our Wine Down Wednesday Mobility & Community Hour

WORKOUT for Thursday 3/19/2020

CGO 12.1
Max target burpees in 7:00. If you can, set an object 6″ above standing reach. The burpee rep starts with chest and thighs on the ground, jump and two-hand-touch the object before repeating. If you don’t have an object just make sure you jump vertically.

Share score to comments. Post-workout will be washing your hands then 1:00/position of Hips of Glory + Pigeon Stretch + Seated Shoulder Extension.

LIVE WORKOUT

We will host a full hour class with CGO 12.1 on Zoom at 6pm. RSVP on ZenPlanner to get the meeting code after you wash your hands!

Things you should have ready:
– enough space for you to lay down
– a weighted backpack or luggage (or weights if you have any)
– soap and water for washing your hands
– a fully charged phone or laptop so you can view the entire class

READ: Coronavirus and the CrossFit Community: A Call to Action – Morning Chalk Up
WATCH: WASH YOUR HANDS! Hand sanitizer if you can’t, but washing your hands is priority.

The past 3 days have felt like 3 weeks. How are you holding up?

What else can we do to help you?!

LIVE FOLLOW-ALONG WORKOUT at 12pm on Instagram Live

Follow us @foundationcrossfit.

Joint prep, 10 rounds of a 1:00 plank, then a quick mobility session.

….AND After your day is done, join us for a LIVE WINE DOWN WEDNESDAY at 6pm on Zoom

Download at zoom.us and at 6pm, join us with Meeting ID: 580 179 0582 

WORKOUT for Wednesday 3/18/2020

4 rounds for time:
400m run
50 squats

Rx+ is jumping squats. Work on your HSPU progressions: every 2:00 complete 1-2-3-2-1 for three rounds.

CORE WORKOUT

Do 2-3 rounds of Will’s Ab Sequence

We got some fresh ideas in bringing some sort of LIVE session to you daily. One of those ideas is a cooking session. This Sunday at 10am Coach Dave will run you through how to cook the perfect omelet.

What ingredients you’ll need (adjust as needed):
– eggs
– olive oil
– butter or ghee
– salt & pepper
– cream, half & half, or any sort of dairy/non-dairy milk
– veggies like mushrooms, red bell pepper, spinach, onion or shallot, etc

What you’ll need in your kitchen:
– a stove
– a pan, preferably non-stick
– spatula
– bowl
– fork or whisk

This will be streamed on Instagram Live, but in the future we’ll be using Zoom (so download that if you haven’t already!)

READ: How Long Will Coronavirus Live on Surfaces or in the Air Around You? – NY Times
WATCH:

What a whirlwind of a day.

On Sunday night we were notified that Governor Inslee issued a mandate that we, as a fitness facility, had to cease operations as we knew it until March 31st.

I hope you received our three emails. If not, check your inbox.

We’re going to turn these lemons into lemonade! We spent the entirety of Monday brainstorming how we can keep you fit and healthy through this crisis.

WORKOUT for Tuesday 3/17/2020

5 rounds for time:
12 deadlifts
9 front squats
6 strict press

Use an odd-object like a backpack full of books or groceries, a case of water, your pet (just kidding), or some other load. If it’s extremely light and 5 rounds breeze by quickly then make it an AMRAP in 12:00. See the video below!

MOBILITY for Tuesday 3/17/2020

We will stream this LIVE on our Instagram at 1pm.

ENDURANCE for Tuesday 3/17/2020

5 sets:
800m, easy pace
300m, fast pace
3:00 rest

READ: Inslee Announces Statewide Shutdown: Restaurants, Bars, and Expanded Social Gathering Limits – WA.gov
WATCH: