Monday 1/14

AMRAP in 7 minutes:
20 double unders
200m run
10 power snatch, 35/25kg

3:00 rest

AMRAP in 7 minutes:
30 double unders
200m run
15 (full) snatch, 43/29kg

3:00 rest

AMRAP in 7 minutes:
40 double unders
200m run
20 overhead squats 52/38kg

Post score (max total snatches) of each round to whiteboard.

Tuesday 1/15

AMRAP in 12 minutes:
1 strict pullup, 2 pushups, 3 squats
2 strict pullups, 4 pushups, 6 squats
3 strict pullups, 6 pushups, 9 squats

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Post starting point, finishing point and total reps completed to whiteboard.

Wednesday 1/16

for time:
9 thrusters, 35/20kg
1000m row
15 thrusters, 35/20kg
1000m row
21 thrusters, 35/20kg

Post time to whiteboard.

Thursday 1/17

deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand

Post max for the day to whiteboard.

Friday 1/18

front squat 8×3, then

for time:
50 strict pullups
100 pushups
150 squats

Post time to whiteboard.

Saturday 1/19

establish a max box jump in 12 minutes, then

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 pushups
15 box jumps, 24/20″

Post time to whiteboard.

Sunday 1/20

3 rounds for time:
15 inverted burpees (supine to handstand)
1000m row
15 burpees over rower

Post time to whiteboard.


+ Homegrown is Coming to Metier! – Capitol Hill Seattle
+ How Millenials Became the Burnout Generation – BuzzFeed News

The 2019 Foundation Barbell Cycle is here! A couple of changes have happened- please take a look at the document and read through. Classes still occur- just take note of day and time changes!

+ See our new memberships available: CrossFit, Barbell Club, and Full Access
+ Barbell class s back! Classtime offerings have changed, but we still have Olympic Weightlifting and Powerlifting tracks.
+ Guided Training is here- the closest thing we’ll ever have to an “Open Gym”.


Here’s how Andrew did at the Alpha Winter Classic 2019 hosted by Alpha Barbell on Saturday in Pacific, WA.


Monday 1/7

Tabata (20 seconds of work followed by 10 seconds of rest for 8 intervals)
– handstand push-ups
– single-leg squats
– push-ups
– jumping lunges

You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas. Post reps for each exercise completed to whiteboard!

Tuesday 1/8

10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups

Post time to whiteboard!

Wednesday 1/9

AMRAP in 20 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls

Rx = 43/29kg. Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout. Post score to whiteboard!

Thursday 1/10

On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups

You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups. Post reps for each exercise completed to whiteboard!

Friday 1/11

AMRAP in 20 minutes:
1 squat snatch
3 clean and jerks
30 double-unders

Rx = 70/45kg. Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less. Post rounds completed to whiteboard!

Saturday 1/12

in teams of 3, for time:

12 rounds of DT
12 deadlifts, 52/38kg
9 hang power cleans
6 push jerks

24 rounds of CINDY
5 pullups
10 pushups
15 squats

Partner 1 works on DT, Partner 2 works on CINDY, Partner 3 rests. Rotate and share reps as needed. Choose a weight that you can complete the barbell complex unbroken. Post time to whiteboard!

Sunday 1/13

5 rounds for time:
10 power snatches, 43/29kg
14 pistols

Post time to whiteboard!


+ Anatomical Planes and Axes – CrossFit
+ The Myth of Self-Control – Vox
+ Sorry, But Giving Up on Meat Is Not Going to Save The Planet – Science Alert

Happy New Year to all of you! We welcome 2019 with open arms and tons of excitement. Plenty of goals to achieve, WODclub milestones to reach, and kilos to be lifted!

Our team is looking forward to an amazing year ahead, with many improvements and adjustments to our business. We’re excited to see you improve and sharpen your mind and movement. Our team has worked hard to create new options for you to reach your potential at FCF. In 2019, we are adding expanded options, both to capture the shift in market desires, and to respond to feedback from our own membership base. 

CrossFit vs Barbell Memberships

First, all athletes that continue enjoying our product, membership prices will not change and your memberships features will remain the same. We have resisted raising prices since 2015 (even though our rent in the neighborhood definitely has), and strive to continue to provide an appropriately-priced premium experience in our market. We are fortunate enough to withstand the need to raise prices across the board for another year or more. With that said, we will be raising the price of just our lowest tier of 2x/week by $10, to $165. All members will receive grandfathered pricing as long as they remain an active member. 

CrossFit memberships allow access to our popular instructional classes such as CrossFit, High-Intensity Interval Training (HIIT), Barbell, Mobility, and our seasonal classes such as Kettlebell, Endurance, and Gymnastics.

Barbell memberships only allow for our instructed Barbell classes (with Olympic Weightlifting and Powerlifting options) and Guided Training sessions. (More on GT below). We have created a new membership program for those who wish to focus solely on barbell technique. This membership will include all instructed Barbell classes and all Guided Training sessions. It will NOT include any of our other instructed classes (CrossFit, HIIT, Mobility, etc). This is a great option for those who want to solely focus on weightlifting.

Our instructed Barbell classes are back for the year and continue to be a part of our CrossFit program. We recommend these classes for those who want to supplement their CrossFit training. If prescribed weights are too heavy you might need to attend class. If you want to develop the strength necessary for higher-level skills such as pull-ups, ring and bar muscle-ups, single-leg squats, and handstand push-ups you might need to attend class. If you want to put on more muscle mass or develop unreal resiliency in your joint structures you might need to attend class.

Initially, in 2019, we will adjust our Barbell classes to 2x/week. The reason for the change is that we want to see athletes more invested in specified training- last year we saw a number of athletes swing for the fences and go all-in on membership frequency for classes. Expecting to CrossFit three to five times a week and do the Barbell classes three times a week on top of that, is a recipe for burn out. With the separation between a CrossFit membership and a Barbell membership, we believe athletes will achieve more with a direct focus in that particular style training.

That isn’t to say one can’t switch between the two monthly memberships. Athletes should try to train a strength cycle in Barbell for a month before going back to CrossFit classes. This is true especially of novice and intermediate athletes (experience of 1 to 12 months), who would benefit from cycling from one style of training consistently for a month before trying something new with the other style. Repeat as necessary.

Full Access Membership

When an athlete is consistent with a higher level of training and experience is solid, then the FULL ACCESS membership should be their next option. Balancing all available class options for conditioning, stamina, endurance, and skill-work paired with the strength work from Guided Training can lead to peak levels of performance.

You must be approved to join this membership level.

Guided Training

The question of “Open Gym” has been the biggest request we continue to receive. It is not in our philosophy or business plan to allow for an Open Gym setting due a number of reasons, including but not limited to:

  • The lack of space during our busiest stretches of the day and the week.
  • Distraction from instruction due to loud noises, workouts that detract from the learning experience in our classes.
  • The inability to watch what someone working safely and progressively towards their goals. Maxing out every session isn’t intelligent training.

In response to feedback, we are happy to announce we have developed a new program called Guided Training!

Here’s a quick look at our Guided Training implementation. GT is meant for those individuals who want to:

  • Increase strength levels and volume bases for CrossFit training
  • Achieve specific strength goals: hitting certain numbers for lifts or developing strength for higher-level skills such as pull-ups, bar/ring muscle-ups, single-leg squats, handstand push-ups, etc
  • Gain muscle mass
  • Rehab special needs due to injury or chronic issues
  • Train for specific and/or competitive events in Olympic Weightlifting, Powerlifting, Marathons, Trail/Mountain Hikes, Stair Climb, Obstacle Run, Kettlebell Sport, CrossFit competitions, etc. 

The Guided Training sessions will be scheduled in 1-3 hour blocks depending on the time of day. Initially, we will limit this to times when we are open for classes, and limit the number of participants in each block. The 5:30-7:30pm hours will not have Guided Training session due to space restrictions. This added access to the gym will be offered for $35/month on top of your regular membership.

You will receive a base-level program specific to you. Individualized Programs will be available for a fee after consulting with our coaching staff.


Last updated 1/7/19 at 22:05

  • When/how can I start? How do I join Guided Training?
  • How much is it compared to my current membership?
    • It’s an additional $35 if you upgrade to FULL ACCESS, or it’s a $15 subtraction for Barbell membership only.
  • When do I get my program? How do I get my program?
    • After we determine your program there will be a folder in the barbell area where you can pick it up. It will be printed on blue cardstock.
  • Did the number of instructed Barbell classes drop compared to last year?
    • Yes, but last year our focus was on lifting and now our focus is back to pure CrossFit.
  • Can I start mid-month?
    • Yes, but that may mean you have an abbreviated program.
  • What if I don’t do the program? Do I get a refund?
    • There are no refunds. Once you fill out the registration form you are expected to see it through. Monthly programs expire just like classes. Don’t commit to GT if you cannot commit the attendance.
  • Can I receive more than one program at a time?
    • No you can only work one program at a time.
  • Can I get an individualized program?
    • Yes for a $50 fee we can discuss and design a specific program for you.
  • Schedule?
    • As of January 2019 you will have an opportunity to do your Guided Training during our regular hours: 6am-9am, 11am-1pm, 3:30pm-5:30pm, and 7:30pm-8:30pm.
  • What are the steps to access GT?
    • After filling out the Registration form your ZenPlanner login will be granted access to those special Guided Training sessions on the calendar. You should recieve your base program with 48 hours. RSVP for class, arrive, and lift!

Catch Andrew competing at the Alpha Winter Classic this Saturday at 2pm! The event will be streamed live if you’re not there in person.

Also a number of people are starting an informal nutrition challenge for January. It’s not a gym-led educational challenge (so you’ll need your own plan to follow), but we’re all here to support you anyway.

Need some accountability? Join us!


Monday 12/31 (Holiday Hours: 9am, 10am , 11am classes only)

Endurance/Stamina Option: CHAD
Strength Option: back squats, presses, deadlifts
Power Option: snatches, clean & jerks

Tuesday 1/1: CLOSED

n/a. Do a HellaFit workout at home or go for a 40+ minute run!

Wednesday 1/2

3 rounds or time:
800m run
35 burpees
20 thrusters, 35/25kg

Thursday 1/3

AMRAP in 12 minutes:
9 chest-to-bar pullups
18 box jump overs, 24/20″

AMRAP in 12 minutes:
3 rope climbs
20 box jumps, 30/24″

Friday 1/4

10 rounds on the Concept 2 Rower:
– pull a sub 1:25/500m pace for as long as possible
– rest 3:00

Scale pace as needed so that the first interval can be maintained for approximately 1:00

Saturday 1/5

E2MOM max ladder:
– power snatch + hang snatch
– power clean + hang clean + jerk

Sunday 1/6

speed back squats 8×3, then

4 rounds for time:
400m run
50 air squats


+ The Only CrossFit Nutrition and Diet Article You’ll Ever Need – WODprep
+ Why Jack LaLanne Is One of the Most Influential Athletes of All Time – BarBend
+ 5 Reasons New Year’s Resolutions Suck – DoYouYoga

2019 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority.


Join us for a free class! 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.


We still have space in our 7AM and 4:30PM Foundations On-Ramp Course which begins Tuesday, January 15th. This course is 12-classes over 4 weeks.  Click here for details.


This is a great time to support the fitness goals of your friends, co-workers, and loved ones. Refer a Friend and you’ll each receive a $25 credit towards your memberships!

Varsha and Rachael bench pressing off of a pommel and yoke back at CFSLU circa 2014


Monday 12/24 (Holiday Hours: 9am, 10am, 11am classes only)

E2MOM for 7 sets: 4 back squats

3 rounds for max total reps:
1:00 broad jumps, 6/4′
1:00 alternating dumbbell snatch, 50/35#
1:00 calories (bike, ski, row)
1:00 burpees
1:00 wall ball push press, 20/14# to 10/9′

Tuesday 12/25 (Holiday Hours: 9am, 10am, 11am classes only)

High-Intensity Interval Training workouts

Wednesday 12/26 (Holiday Hours: 9am, 10am, 11am classes only)

AMRAP in 6:00
6 push press, 61/43kg
12 burpee over bar

AMRAP in 6:00
6 dip
12 kettlebell snatch, 24/16kg

establish a heavy 3-position clean

Thursday 12/27

6 supersets of:
8 floor press
6 bent-over row/side

3×8 wide-grip dips
4×10 plate raises

5 rounds
25 banded front raise
50 banded pull aparts

Friday 12/27


for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

Squaturday 12/28

in pairs, for time:
20 back squats, 100/70
40 front squats, 85/58kg
80 OHS, 43/29kg
160 thrusters, 20/15kg

Sunday 12/29

for time:
21-15-9-15-21 db bench press, 2×50/35#
42-30-18-30-42 calorie row


+ There’s No Such Thing as a Sugar Rush, According to Science – Fatherly
+ The Actual Pros and Cons of the Paleo Diet – BarBend

Pink hair, don’t care

A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years!


Mobility Monday 12/17

back squat 5×5, then

AMRAP in 15 minutes:
15 wall ball, 20/14# to 10/9′
9 double unders
3 muscle-ups

Go unbroken for each exercise set. Muscle-ups ideally on rings, but bar is okay. Do 3 pullups + 3 dips if modifying muscle-ups. Post time to whiteboard.

Taco Tuesday 12/18

50-40-30-20-10 reps for time:
calorie row

Performance does rower and hand-release pushups. Post time to whiteboard.

Working Womxn’s Wednesday 12/19


3 power cleans
3 front squats
3 shoulder-to-overhead
EMOM for as long as possible

Use 60% of 1RM CJ if possible. You will be partnered up. Try to be the last team standing! Post score to whiteboard.

Tasty Thursday 12/20

work up to a heavy set of 5 deadlifts, then

10-8-6-4-2 squat cleans for time. Run 200m at the start of each round. Scale weight as needed. It should be heavy enough so that the first set cannot be done unbroken.

Champagne Friday 12/21

CGO 13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Monday’s workout was the preview for today. Work hard to set a KAREN record then continue working through the higher skills. Post time to whiteboard.

Teamwork Saturday 12/22

The 12 Days of CrossFit

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Compare to 12/7/18, 12/22/17. Time cap is 44 minutes. Post time to whiteboard.

Strength Sunday 12/23

4×8 deadlift


AMRAP in 20 minutes:

5 pull-ups

10 pushups

15 squats

20 Turkish get-ups. Post numbers to whiteboard!


+ CrossFit is Amassing an Army of Doctors Trying to Disrupt Health Care – Vox
+ Rally Cycling Adds Olympian to Women’s Performance Staff – Rally Cycling
+ Sleepless No More in Seattle- Later School Start Times Pays Off For Teens – NPR