If you had to save a life could you?
Knowledge is power! Committed to improving the lives of our athletes and community, in just over a week and in partnership with CPR Seattle, FOUNDATION is able to provide a discounted rate for this four-hour course. This $65 registration fee covers training and instructor costs.
Many people believe that it happens so infrequently that they don’t need the training, or they don’t take it seriously. Let us share a story about one of our community members:
Hi all-
Around 4.5 years ago I was working out on machines in the Seattle Univ gym. I’d been training 3x/week on the SU masters swim team and competing in races for about 25 years. I have no family history of heart problems and my health and fitness was pretty good. I had no warning signs (pain or anything) and just blacked out one day after getting off the elliptical. Turns out I walked downstairs and got on another machine and slumped over. I was told my eyes were open and it looked like I was maybe having a seizure.The guy who saved me was a grad student and squad leader in the National Guard. He was, luckily, on the machine next to me. As the Seattle Univ staff froze, then backed away and watched, he started CPR immediately, ordered someone to get the AED and another grad student stepped up to spell him on CPR (it’s an intense physical act) and he shocked me 4 times.
SU called 911 and the response was within minutes because that gym is next door to Swedish Hospital and a fire station. I was told they used the AED 3 more times. I woke up 10 hours later in the ICU wondering what happened.
I’d like as many people that can, show up for this training. You never know how you’ll respond in this sort of an emergency, at the gym or anywhere else. It’s a beautiful, violent act to save a life. Give yourself the best chance to be able to do it.
Thx,
Russ, who you can find at the 8:00am FCF classes on Mondays, Wednesdays, and Fridays! 🙂
FOUNDATION has installed an AED station on-site, and the more of us that are educated in its use, the better for the safety of our community. Spaces are limited, so sign up now!
Join us to become CPR-certified and have the confidence and know-how to help save a life when a situation demands it. The training complies with all state (WISHA) and federal (OSHA) requirements, and students will receive a two-year electronic certification card (eCard) from the American Health Association (AHA) upon completion.
REGISTER FOR THE TRAINING HERE.
CrossFit WOD for Thursday, September 19th
(push) press
bar/10, 50/5, 70/3, 80/3, 90/3+
5 rounds of:
200m run
max unbroken pullups
Rest exactly 4:00 then
30 db ground-to-overhead, 2×50/35lbs
Post time and total pullups to whiteboard!
READ: A Shady Industry Group Shapes Food Policy Around the World – NY Times
WATCH: Handstand Kickups & Kickdowns – Foundation CrossFit on YouTube
Summer is coming to an end and Fall officially begins next week. There’s no better time to set new fitness goals and learn new things. Join us and we’ll help you stay fit through the winter!
TRY IT OUT
Join us for a free class this Saturday 9/21 at 12 noon! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here.
READY TO GET STARTED?
We still have space in our group Foundations On-Ramp Course which begins Tuesday, October 1. In our on-ramp, we’ll teach you all the movements you need to learn to join our regular CrossFit classes.
Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
This course is 12-classes over 4 weeks, and you’ll be able to sign up for a membership when you’re done! Click here for details.
ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!
This is a great time to support the fitness goals of your friends, co-workers, and loved ones. BONUS: Refer a Friend and you’ll receive a $25 $50 credit towards your membership, and your friend will get another $25 $50 as well! That’s a $100 savings…treat yo’self!
CrossFit WOD for Wednesday, September 18th
10:00 handstand
AMRAP in 20:00
5 (strict) handstand pushup
10 (strict) pullups
20 dumbbell step-ups, 50/35/20lbs to 24/20″
Post score to whiteboard.
READ: Chemists Discover How Blue Light Speeds Blindness – Phys.org
WATCH: Ab-Mat Situps – Foundation CrossFit YouTube
This weekend is the 2019 CrossFit Cascade Classic at Magnusson Park in Seattle. Foundation CrossFit have one team (Maia, Zheng, Bobby, and Devin) and two masters (Dave and Robyn) competing!
Like most local events it only runs as well if volunteers are available. Rather than just feeding you some good eats from NW Fit Meals (who also deliver their services to the gym), you’ll receive some swag, and if we can get FCF athletes to hit a certain threshold we can earn some new equipment for the gym.
Two shifts are available on the two days of competition: Shift 1 is 7am to 1pm, Shift 2 is 12:30pm to 6:30pm. We don’t anticipate an actual full shift, but having people on site just in case is preferable. You’ll have time to watch the competition, peruse the vendors, and more!
All FCF volunteers will be entered to win one of multiple prize packages including a RPM Scout Rope, wrist wraps, knee sleeves, Average Broz White Magic tape, and more!
Fill out the form for volunteering here: https://thecascadeclassic.com/volunteer
Help us out, support your fellow swole mates, and the gym!
CrossFit WOD for Tuesday, September 17th
bench press: bar/10, 50/5, 70/3, 80/3, 90/3+
5 rounds, each for time:
500m row
24 toes-to-bar
12 db hang clean & jerk, 50/35lbs
Rest exactly 2:00 between rounds. Post total time to completion to whiteboard.
READ: Human Power Output and CrossFit MetCon Workouts – CrossFit.com
WATCH: Feeding the Frasers: With Sammy Moniz and Mat Fraser – Working Against Gravity
CrossFit WOD for Monday, September 16th
back squat: bar/10, 50/5, 70/3, 80/3, 90/3+
25-20-15-10-5 reps for time:
target burpees, 6″
kettlebell swings, 24/16kg
Post time to whiteboard!
READ: 6 Kipping Pullup Myths You Should Stop Listening to Starting Today – King of Burpees
WATCH: Chest-to-Bar Back Swings and Grip Cues – Training FTW
