Today is a bittersweet day because we say goodbye to one of our own. Julia will be leaving Seattle for New York.
She was there when we began the #HYFRsquad movement and has been an advocate for the FCF Fam and most recently Foundation Kettlebell.
Safe travels Julia!
ARTICLES
+ The Last Straw? Seattle Will Say Goodbye to Plastic Straws, Utensils With Upcoming Ban – The Seattle Times
CrossFit WOD for Saturday 9/9
Rx
YGIG for 30 minutes:
a.
4 rounds, alternating sides:
2 kettlebell clean
1 kettlebell press
3 kettlebell front lunge
b.
row for calories
Rx uses 20/12kg. PERFORMANCE uses 24/16kg.
CompEx WOD
EMOM burpees + skills, Track Work, AB’s Birthday Back Squat Extravaganza, front lunges/muscle-ups
Foundations 9
AMRAP in 15 minutes with 1 min rotation
Station 1
60s burpees
60s STEP up 24”/20”
60s push press
-ROTATE/REST-
Station 2
60s pushup
60s lunges
60s kb swings
-ROTATE/REST-
Station 3
60s air squats
60s mb situps
60s mb cleans
-ROTATE/REST-
Station 4
60s dip
60s plate jumps
60s Plate pinch SDHP
-ROTATE/REST-
then
back squats to a heavy 5-rep
Amy C is a badass and today her birthday. HBD AMY!
On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it done. Focus on technique, efficiency, breathing, and transition time.
ARTICLES
+ Powerlifting Cycle #1 Debrief Survey – Foundation Barbell
CrossFit WOD for Friday 9/8
for time:
6 rounds of “CINDY”
3 rounds of “DT”
Olympic Weightlifting WOD
snatch, clean & jerk
Gymnastics Strength WOD
crawling, hanging, headstands, handstands, kipping handstand pushups, false-grip development
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
We are happy to announce that we will be hosting OUTwod on Sunday, October 22nd. We will be hosting a team-style, high-intensity interval training event incorporating functional movements. Same shit you all already are familiar with.
WHAT: OUT//Seattle
WHERE: Foundation CrossFit, 1415 12th Ave, Seattle, WA 98122
DATE: Sunday, October 22nd, 2017
9:45AM – Doors Open
10:00AM – Event Begins
11:30AM – Event End / Announcements
All OUTWOD events are inclusive and open to athletes from all backgrounds, ages, shapes, sizes and skill level. There is NO EXPERIENCE REQUIRED at any of our fitness events, just a desire to live a healthy life and sweat alongside your peers. Register here.
ARTICLES
+ On Fear and Learning to Fly – Athlete Daily
CrossFit WOD for Thursday 9/6
AMRAP in 10 minutes:
10/7 calorie row
5 hand-release pushups
10 push press, 52/38kg
Rest 5:00 then
27-21-15-9 reps for time:
weighted situp, 20/14#
wall ball, 20/14# to 10/9′
Post score and time to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Foundations 8
front squat 5 reps, ascending
“JACKIE”
for time:
1000m row
50 thrusters 20/15kg
30 pull-ups
Here’s to a new triplet: Urmi, her husband Sean, and newborn baby Nirvan!
Nirvan (6 lbs, 9 oz, 21 inches)
ARTICLES
+ Ditch the Motivation and Find Success – Strength Sensei
CrossFit WOD for Wednesday 9/6
6 rounds, each for time: 500m row. Rest as necessary between each set.
then, work on 6 sets of hang power snatch triples
Post slowest and fastest rows to whiteboard!
Olympic Weightlifting WOD
clean & jerks, front squats
Kettlebell WOD
Primal mobility (extended)
Getup and swing focus
Simple and sinister
Lauren B & Nathan M
May these two goat belly together forever- congratulations on the engagement!
ARTICLES
+ Fittest On Earth? – PeteJourgensen
CrossFit WOD for Tuesday 9/5
front squat 5×3
AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb
Rest 5:00, then repeat.
Post scores to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry
CompEx WOD
21-15-9 rft:
power snatch, 35/25kg
C2/AB calories
“HEAVY FRAN”
15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#
30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU
Rest 5:00 between workouts.
Foundations 7
“KAREN”
150 wall ball shots for time
We’re open for classes today! 9am/10am/11am CrossFit and 12pm Olympic Weightlifting
This week we’ll see a lot of multiple-layer workouts with 1:1 work rest ratios: front squats, sprint chippers, run intervals, hang power snatches, a row/pushup/push press sprint followed by a situp/wall ball couplet, a repeat of a raw CinDT, a farewell workout of rowing and and Armor Building, and my birthday back squats/EMOM lifts!
ARTICLES
+ Noah Ohlson / Alex Anderson Hurricane Harvey Relief Raffle – RallyUp
CrossFit WOD for Monday 9/4
3 rounds for time:
2 rounds of “CINDY” (5 pullups, 10 pushups, 15 squats)
1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks)
Post time to whiteboard / comments!
Sarah watching Colin row during the 2016 CrossFit Games Open
Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!
ARTICLES
+ The Real CrossFit Fight – T-Nation
CrossFit WOD for Friday 9/1
TRIPLE 3
for time:
3k row
300 double unders
3mi run
Scale as needed.
Post time to whiteboard!
Olympic Weightlifting WOD
Fun Day!
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats
Gymnastics Strength WOD
headstands, handstands, arch conditioning, and hanging
