This Open we’re changing things up. Instead of having the CGO Event every Saturday morning we’re moving to Friday evenings.


  • Friday all classes will run CGO workouts.
  • We will still have 3:30pm and 4:30pm CrossFit classes.
  • Feel free to come in anytime after 3:30pm for self-guided preparation (general and specific warmups)
  • Event meeting at 5:30pm (and again at 6:30pm) to cover the preparation and any specific technique standards and judging particulars.
  • If there is a long queue, we’ll run heats until we’re done.
  • It’s still Champagne Friday so bring something to share and celebrate with!
  • Each week we’ll celebrate post-workout
    • Weeks 1, 3, and 5 will be at the gym.
    • Weeks 2 and 4 will be off-site TBD. Probably places with beer and food.
  • CGO make-ups or redo’s will happen on Sunday as long as you provide your own judge.
  • Otherwise keep your eyes on the blog for any updates!


  • Friday at 5:30pm and 6:30pm will be marked FRIDAY NIGHT LIGHTS on ZenPlanner. RSVP if you plan to attend.
  • Thursday’s 6am CompEx will move to Wednesday at 6am during the Open
  • Tuesday’s 6:30pm Mobility will move to Wednesday 6:30pm during the Open (and maybe beyond)
  • Sundays schedule will now be 9am HIIT, 10am Mobility, 11am CrossFit, 12pm CrossFit. Guided Training will still access during business hours.


  • 3 prize raffles from our wonderful sponsors per evening: 5:30pm, 6:30pm, 7:30pm
  • Must be present to win. One winner per hour. (Up to 5 per hour called)
  • Prizes from RARR Sportswear (joggers, tees, tanks, hats, gift cards), KILL CLIFF, O2 Recovery, Broadcast Coffee, Scrappy Bitters, Sprezza, Anderson & Cattone Physical Therapy, RPM Fitness, and more!


  • 1 ticket when you JUDGE any CGO performance.
    • You don’t have to have gone through the cert and there’s no limit to how many you can get!)
  • 1 ticket for THEME participation during FNL.
    • The Weekly Theme will be announced on the blog after the weekly workout announcement.
  • 2 tickets if you PERFORM workout during FNL.
    • We must receive a completed score sheet
    • You don’t have to be registered to compete. Just be there for the event!
  • 3 tickets for completing the weekly CHALLENGE.
    • Proof must be put on social or video emailed to
    • Each challenge will be announced after the weekly event is announced Thursday at 5pm.
    • Challenges must be completed before 5pm that following Monday.
  • 5 tickets if you pass the 2019 ONLINE JUDGES COURSE
    • Must email the PDF to
    • Can get these retroactively if done earlier this year
    • These tickets are available until the fifth week of competition in November.
  • 10 for officially registering via
    • Have Foundation CrossFit as your affiliate
    • Registration ends Monday 10/14 at 5pm PST


This Friday we’ll celebrate post-competition with a BBQ- we’ll have some proteins on hand, but would be grateful if you brought something to throw on the grill! See you then.

Our friend Carl Paoli will be coming to FCF on Saturday 11/9 to run his MUSCLE-UP MASTER CLASS! From Freestyle Connection:

The Freestyle Muscle Up Master Class is an intensive 2 hour course dedicated to examining the muscle up. This course breaks down the different types of muscle ups with the goals of:

  1. Identifying the 4 different styles of muscle ups and the parts within them.
  2. Sharing strategies to conceptually and physically develop each part of each style of muscle up.

Participants will gain transferable insight on the muscle up that can be applied to you and/or your athlete’s practice. The course format consists of practical theory work and discussion, as well as low intensity full group and small group progression and skill work. Participants will learn how to:

  • Choose what style of muscle up is right for you to start exploring with.
  • Identify the core parts of each muscle up style.
  • Execute skills and drills that yield the highest returns in performance.
  • Breakdown, redevelop, and apply the information to your practice.

After the course participants will have the tools to be able to:

  • Recognize, scale, and progress movement patterns to maximize motor control.
  • Know how to prioritize strength of a movement versus skill.
  • Identify how pushing and pulling mechanics develops complete and transferable movement patterns.
  • Apply these concepts to the muscle up.

This course is appropriate for movers, athletes, coaches, trainers, gym owners, and fitness enthusiasts of all abilities. All skill levels are welcome and encouraged to participate.


00:00-00:10  Intro
00:10-00:30  Master positions
00:30-00:45  Hanging and pulling mechanics
00:45-01:00  Kipping versus swinging
01:00-01:15  Transition work
01:15-01:30  Strict versus kipping muscle up
01:30-01:45  Spotting
01:45-01:55  Accessory work
01:55-02:00  Closing remarks

Ready to get your first muscle-up or improve your current one? Register here.

CrossFit WOD for Tuesday 10/8

AMRAP in 11:00
8 dumbbell step-up
1+1 strict HSPU + kipping HSPU
8 dumbbell step-up
2+2 strict HSPU + kipping HSPU
8 dumbbell step-up
3+3 strict HSPU + kipping HSPU
8 dumbbell step-up
4+4 strict HSPU + kipping HSPU

2×50/35/20lbs dumbbells to a 24/20/16″ box. Post score to whiteboard.

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Sam rows as Kenna passes judgement

This Thursday is the start of the 2020 CrossFit Games season as the CROSSFIT GAMES OPEN begins! You can participate officially by registering, or just show up to Friday classes to test yourself!

CrossFit WOD for Monday 10/7

12:00 to establish a 1RM back squat

2 rounds for time:
75 kettlebell swings
50 situps
1000m row

Post squat and time to whiteboard!


For the Olympic Weightlifting Track we are still working on some complexes to sharpen up your technique and timing- specifically your ability to get under the bar and stand it up. Accessories are designed for better shoulder rotation, core strength, and pulling power.

For the Powerlifting Track we have max-rep tests at 85% and accessories for lockout: hips & knees and shoulders & arms.

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WATCH: Kettlebell Swing Styles by Foundation CrossFit

Big thanks to Mike for running an awesome CPR/First-Aid/AED clinic!

CrossFit WOD for Monday 9/30

back squat 60/5 (7) then

4 rounds for time:
30 hand-release pushups
400m run

Post time to whiteboard. We max out a back squat next Monday.

CrossFit WOD for Tuesday 10/1

CrossFit Games Open 19.4
for total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest for 3:00 before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap is 12 minutes. Post score/time to whiteboard.

CrossFit WOD for Wednesday 10/2

:30 handstand walk then :30 off for 10:00, then

for time:
60 overhead kettlebell lunges, 32/20/12kg
50 burpee over kettlebell
40 toes-to-bar
30 kettlebell single-leg squats
20 inverted burpee

Post time to whiteboard!

CrossFit WOD for Thursday 10/3

kettlebell z-press 10×6, then

3 rounds for time:
50 wall ball, 20/14/8lbs
20 (strict) pullups

CrossFit WOD for Friday 10/4

CrossFit Games Open 11.1
AMRAP in 10:00
30 double unders
15 ground-to-overhead, 35/25/15kg

Rest 3:00 then 100 dips for time.

Post score and time to whiteboard.

CrossFit WOD for Saturday 10/5

in teams of two go as far as possible in 35:00
1600m run
100 pullups
200 pushups
300 squats
1600m run
300 situps
200 lunges
100 pullups
1600m run

One person working at a time. Each of the 1-mile runs must be done in alternating 200m efforts. Post time to whiteboard.

CrossFit WOD for Sunday 10/6

5 rounds for time:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overhead

2×50/35/20lbs. Post time to whiteboard.


We’re in a NEW cycle for October.

For the Olympic Weightlifting Track we will continue working on some complexes to sharpen up your technique and timing. You’ll have dedicated accessories for strict strength, and flexibility practice to improve your positions.

For the Powerlifting Track we have another cycle of squats, bench, strict press, and (this time) sumo deadlifts to increase those end-range numbers, also with a nice amount of accessories to improve the smaller engines.

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WATCH THIS TOO: Why It’s Almost Impossible to Bowl a 7-10 Split – WIRED

The 2020 CrossFit Games begins on October 10th!

CrossFit WOD for Friday September 27th

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

50/35/20lbs dumbbells to a 24/20/16″ box. Time cap 20:00. Post time to whiteboard.

CrossFit WOD for Saturday September 28th

WITH A PARTNER 42-30-18 reps for time:
cleans, 61/43/29kg
handstand/hand-release pushups

Each round begins with a 400m run together. Post time to whiteboard.

CrossFit WOD for Sunday September 29th

3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 power snatch, 40/25kg
1:00 box jump, 24/20″
1:00 calorie row
1:00 rest


front squat
bar/5-10, 50/5, 65/5, 75/5, 85/3, 95/1+

Post score and squat to whiteboard.

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photo by Pao Sanchez

CrossFit WOD for September 26th

(push) press
bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+

5 rounds, each for time:
10 bar-facing burpees
20 alternating front lunges, 44/30kg
10 bar-facing burpees

Rest as needed between rounds. 2-3:00 is ideal. Post press weight and fastest round to whiteboard!

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Coach Dave took 9th place in his division, taking 2nd in two different events
(including “ANTAGONIZING”)

CrossFit WOD for Wednesday, September 25th

tabata intervals (:20 work, :10 rest, for 4:00) of:
chest-to-bar pullups
dumbbell thrusters, 2×50/35/20lbs
double unders

Rest 1:00 between tabatas. Cash out with 3:00 of muscle-up practice. Post all five scores to whiteboard!

READ: Numbers Don’t Lie: CrossFit Open Movements to Master – WODprep
WATCH: Will Dissly (TE) Make Recovery Smoothie – Seahawks Chefs