Our goal for the 19.3 weekend was 35,000 points… we achieved 35,010! 😚💨 Phew, close one!

35,000 was a big goal, and triple points helped us get there. Great show of Seattle pride, everyone!

Because of your spirit, we’ve unlocked a special addition to the FCF Wrap-Up party on Saturday 3/23… Chipotle catering!

Click here to RSVP now!
We’ll make sure we get enough guac for all!

What could be better than celebrating five weeks of hard work than with the full Chipotle menu delivered right to us? Perhaps if a keg were involved?? Well guess what, fam… that’s an unlock for 19.4!

(No keg stands, please)

THEME FOR CGO WEEK 4: St. Patty’s Day!

Wear your greenest of greens! Here’s how we’ll make it to 45,000 point goal to unlock the keg!

  • Work out during our Saturday throwdown (30 points). The more the merrier! RSVP and show up at 9am to get signed up on the heat board. First heat starts at 9:30am.
  • Judge your fellow athletes (30 points). It’s not too late to take the judges course (100 points)! It’s also valid for October’s Open, so you’ll get twice the use out of the one course.
  • Wear the THEME OF THE WEEK (30 points with multiplier): GREEN! Bring on the luck of the Irish. Every piece of apparel you wear that has a hint of green will multiply your Theme score! 1x/2x/3x/4x/etc! How many multipliers can you get??
  • Get social (30 points). Share your story/photo on social media and tag #HYFRsquad.
  • Represent FCF (10 points): Wear any FCF apparel during your Open workout.
  • Food + friends (10 points): Bring a snack to share with your fellow athletes!

Here are the Top 10 Leaderboards after the verification period of CGO 19.3


We’re officially over the half-way mark of the 2019 CrossFit Games Open! We also had another amazing outing as a team at the Saturday Event:


Our theme was Seattle & Socks so athletes wore sports jerseys, band tee-shirts, and blue/grey/green/black. Tall funky socks were worn all around too:

Two more weeks then we’ll cash out with our POST-OPEN PARTY and we’re done until October!

You can still help us earn more points by participating on Friday and Saturdays (worth more on these days), wearing the appropriate clothing for the weekly theme, taking the Online Judges Course, and judging each other for the duration of the Open! Help us unlock more fun stuff before the party.


Monday 3/11

within 10 minutes
9-7-5 for time:
ring muscle-up
(squat) snatch, 61/43kg

rest 5 minutes then

within 10 minutes
21-15-9 for time:
hang clean & jerk

Scaled uses 43/29kg, Rx uses = 61/43kg, and Performance uses 70/50kg.

Tuesday 3/12

AMRAP in 3:00
3 deadlifts, 102/70kg
6 pushups
9 air squats

1:00 rest then repeat for 5 total rounds.

Performance option: 120/80kg, archer pushups, single leg squats

Wednesday 3/13

EMOM for 40 minutes:
a. 45 double unders
b. 30 perfectly-vertical kettlebell swings
c. 15 burpees

Performance Option

EMOM for 40 minutes:
a. 60 double unders
b. 40 double kettlebell swings
c. 20 burpees
d. rest

Thursday 3/14

CGO 19.4 Announced at 5pm on http://games.crossfit.com/

3 rounds for time:
20 wall ball, 20/14# to 10/9′
20 power cleans, 61/43kg

Friday 3/15

CGO 19.4

Saturday 3/16

CGO #19point4 EVENT

Sunday 3/17

for time:
50 burpee pullups

for time
50 burpee box jump overs, 24/20″

for time:
50 bar-facing burpees

Rest exactly 5:00 between each workout.


+ Greg Glassman on CrossFit’s New Direction – Box Pro Magazine
+ Does Caffeine Really Cancel Out Creatine – BarBend
+ The Story of the First CrossFit Affiliate – Nicki Violetti

Two weeks down, three to go! During CGO 19.2, we saw new PRs including toes-to-bar firsts, improved 16.2 scores, and cleans at reps and loads heavier than you‘d ever done! Kudos to all of you!

Coach Nathan cleaning 102kg in Round 3 of CGO19.2

And guess what?! Your amazing spirit and 19.2 participation unlocked another achievement!

25% off Food & Drink through the end of the CrossFit Games Open

Starting today (3/7), a colored Store Sheet will be out that will automatically apply a 25% discount on all food and drink purchases through March 25th! So stay hydrated and nourished while you sweat through the rest of the Open!

NEXT GOAL: 35,000

We’re on such a good roll and having so much fun. Our next target is set at 35,000. Here’s how you can help get there:

  • Work out during our Saturday throwdown (30 points). The more the merrier! RSVP and show up at 9am to get yourself up on the heat board. First heat starts at 9:30am. 
  • Judge your fellow athletes (30 points). It’s not too late to take the judges course (100 points)! It’s also valid for October’s Open, so you’ll get twice the use out of the one course.
  • Wear the THEME OF THE WEEK (30 points): Seattle + Socks! Show your Seattle love (shirts, sports jerseys, etc) and get funky with long socks! If you do both of these, you’ll win a TRIPLE POINTS BONUS (90 POINTS).
  • Get social (30 points). Share your story/photo on social media and tag #HYFRsquad.
  • Represent FCF (10 points): Wear any FCF apparel during your Open workout.
  • Food + friends (10 points): Bring a snack to share with your fellow athletes!

See you Saturday in all your Seattle gear! Can’t wait!



+ If you didn’t already know Tuesday 6:30pm MOBILITY is back for the duration of the CrossFit Games Open.
+ New apparel is in! Grab yours near the office.
+ Gym jump ropes are in. They are RPM Ropes and they will replace our loaners. We also have a number for sale.
+ We’re already done with the second week of the 2019 CrossFit Games Open and we have three more to go! Keep up the great work.


Monday 3/4

EMOM for 14 minutes:
a. 1 power snatch + 3 OHS or 1 power clean + 3 front squats
b. 6 burpee over bar

with a single dumbbell for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
10 muscle-ups

Post heaviest load and time to whiteboard.

Tuesday 3/5

EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups

AMRAP in 12 minutes:
4 tempo T-pushups
8 squat thrusts
12 squats

Post heaviest load and score (total reps) to whiteboard!

Wednesday 3/6

bench press 10×3

3 rounds for time:
50 double unders
50 k2e
50 air squats

Post max load and time to whiteboard.

Thursday 3/7

for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings

Can use double kettlebells or double dumbbells. Post time to whiteboard!

Friday 3/8

CrossFit Games Open 19.3

Saturday 3/9

#19point3 Throwdown.

Sunday 3/10

AMRAP in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg

Continue adding 2 more reps to each round of the kettlebell swings. Compare to 10MAR2018, 28NOV2017. Post total swings to whiteboard.


+ EAT-Lancet’s Plant-Based Planet: 10 Thinks You Need to Know – Psychology Today
+ Want to Leave a Legacy? Be a Mentor – The New York Times
+ 19.1 Workout Analysis – CrossFit Games

Competition can be one of the best motivators for achieving goals and hitting benchmarks. That said, competition doesn’t have to be a dirty, win-at-all-costs scenario. Done right, it will take us as athletes further than we can do for ourselves. Not only that, but it can create lasting bonds between the participants. One of the best ways to get some healthy competition in your life is by being part of a supportive community! 

In 2019, FCF is taking on the CrossFit Open like we do every workout: as a unified team! Rather than separating into groups like in previous years, our FCF community will come together to tackle each CGO workout and collect points to unlock fun prizes and rewards along the way.

To show the gym’s progress during the Open’s five weeks, a BARBELL THERMOMETER will be positioned in the gym so everyone knows how close we are to our next unlock.

How It Works

New goals will be set every week and with each achievement, a collective reward will be unlocked. Rewards may include:

  • New logo apparel (you’ve been waiting!)
  • Stickers
  • Koozies
  • Discounts on gear and more
  • Alcoholic and non-alcoholic beverages at the Wrap-Up Party in March
  • Catered food at our Wrap-Up Party in March

Some Fun News!

We’ve already hit our first benchmark goal of 15,000 points during the 19.1 weekend — way to go, team! This means you’ve unlocked NEW FCF LOGO APPAREL for sale! We will stock our shelves Saturday morning with new t-shirts, and new hoodies! Be the first to sport our new logo!

BOOM! Get ready to grab these off the racks. There will be a VERY LIMITED supply!

The points literally just passed that benchmark so we’re going to shoot a tad higher next time- we want to see more Pride Points (wearing FCF gear during your CGO workout, people earning Theme Points, sharing Snacks/Drinks, etc. Keep it going!)

For CrossFit Games Open 19.2:

Point goal: 25,000 total points

This achievement unlocks: 25% discount on sport and recovery drinks! You know that dry mouth feel you get after doing what seems like a million wall balls? We can quench that thirst with ice cold replenishment of Kill Cliff and O2! Here’s the lowdown on each drink!

  • Kill Cliff ENDURE – After KILL CLIFF started offering more than just their original recovery drink they needed to specify each product. Endure is their intra-workout beverage, meant to provide you electrolytes for hydration and simple (and clean!) carbohydrates for energy in the middle of your efforts.
  • Kill Cliff RECOVER – This is the original formula KILL CLIFF beverages loaded with electrolytes and B-vitamins for better recovery and rehydration post-workout. Slightly carbonated for those who love bubbles. Andrew’s favorite.
  • O2 ENERGY – This is an oxygenated recovery drink with a combined solution of ingredients designed to be a healthier, more effective alternative to drinks on the market. Similar to Kill Cliff’s RECOVER but without the carbonation. Comes in both caffeinated and non-caffeinated flavors. Tony’s favorite.

If we can reach the 25,000 mark on the thermometer, we’ll put our food and sport drinks on sale for the remainder of the CrossFit Games Open. Everyone will be able to partake in this discount once it is unlocked!

So, how do I accumulate points?

  • Show up, work out: do the CGO workout on Friday or Saturday, or during the make-up times on Sunday and Monday.
  • Rep your FCF gear: Show your Foundation CrossFit Pride and wear our FCF gear during your workout.
  • Spirit Weeks: each week has a new theme. This theme will be announced prior to the Thursday Open announcement.
  • Judge your pals: it’s not too late to take the judges course! Plus, it will be valid for October’s Open as well.
  • Bring snacks to share with fellow athletes.

** Remember to fill out a scoresheet (whether you’re registered for the Open or not!) so your points are counted towards our FCF tally.

Also, individuals who rack up the most points get extra prizes for their spirit!


All Black Everything! Wear black from head to toe: shoes, socks, pants/shorts/tights, shirts/tanks, hoodies, hats, etc.


8:00am – Doors open & Prep Class
Be coached through a general then specific warmup to prepare you for whatever CGO 19.2 is. Cardio, mobility considerations, skills, and strategy. Attendees get dibs on choice of heat!

9:00am – Overview, Judging standards, Q&A, Group Photo
As a group we’ll go over the event execution, what the movement standards and judging protocols are, Questions & Answers about the workout, and time to warmup for everyone else.

9:30am – 1st Heat (priority to those who attended Prep Class). RSVP via ZenPlanner.

Please, for your safety and success, show up at least 30:00 beforehand to warmup and prepare your body for this workout.

Other Things
– It’s not too late to take the Judges course!
– Remember you can still earn the team points through continued participation in the workouts, by judging other athletes doing the workout, wearing FCF gear during your workout, bringing snacks to share with others, and by taking the Online Judges Course.
– Fridays are for practice and for those who can’t make Saturday. Saturday is the throwdown to earn way more points for the Wrap-Up Party.