Thanks to all the swolemates who jumped on the Champagne Friday Zoom!

It makes me very happy that we can still connect in these strange new times.

WORKOUT for Saturday 3/21/2020

Tune into INSTAGRAM LIVE at 10am to watch Lauren and Nathan’s high intensity interval training class!

Make sure you have an object of “medium weight”. They’ll have a warmup, some stretching, jumps, and abs.

2nd Serving: Want more work?

Endurance Track

5 sets:
EASY PACE: 800m run/1000m row or ski/2km bike
FAST PACE: 300m run/400m row or ski/.8km bike
3:00 rest

Today is about building better capacity around 20+ minutes of effort (think 5k time trial). You’ll choose your modality (run, row, ski, or bike) and have two different paces: easy and fast.

Begin with your easy pace that rolls into your fast pace. Record the time to completion, rest 3:00 then repeat for a total of 5 rounds.

You should be timing both of these efforts to see if they stay consistent or become faster as you go. Do not allow yourself to get slower in any of the efforts.

READ: While Other States Order Residents to Stay at Home, Washington Resists – The Seattle Times

WORKOUT for Champagne Friday 3/20/2020

tabata intervals (:20 of work, :10 of rest, repeated for 8 rounds)
– close-grip pushups
– Cossack squats
– v-ups
– weighted lunges

Rest 1:00 between exercises. You can increase difficulty by upping it from 8 rounds to 12 rounds. Just go for max reps each and every round. Share total reps completed per exercise to comments!

Post-workout is Dave’s Hip Mobility Flow:

Need a second serving? Try this one:

CGO 17.1
for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Use a 50/35/20lbs dumbbell and a 24/20/16″ box/elevation. If you can’t go over, don’t! Time cap: 20 minutes


We’ll be on Zoom at 6pm to hang out with your favorite beverage of choice and shoot the shit with the FCF Team. Stretching may or may not occur.

READ: Coronavirus Is Speeding Up the Amazonification of the Planet – One Zero

One of the many ways gyms are adapting in these strange, strange times are by becoming virtual.

We had a great turnout for our Instagram and Facebook LIVE workout session at noon, and then again for our Wine Down Wednesday Mobility & Community Hour

WORKOUT for Thursday 3/19/2020

CGO 12.1
Max target burpees in 7:00. If you can, set an object 6″ above standing reach. The burpee rep starts with chest and thighs on the ground, jump and two-hand-touch the object before repeating. If you don’t have an object just make sure you jump vertically.

Share score to comments. Post-workout will be washing your hands then 1:00/position of Hips of Glory + Pigeon Stretch + Seated Shoulder Extension.


We will host a full hour class with CGO 12.1 on Zoom at 6pm. RSVP on ZenPlanner to get the meeting code after you wash your hands!

Things you should have ready:
– enough space for you to lay down
– a weighted backpack or luggage (or weights if you have any)
– soap and water for washing your hands
– a fully charged phone or laptop so you can view the entire class

READ: Coronavirus and the CrossFit Community: A Call to Action – Morning Chalk Up
WATCH: WASH YOUR HANDS! Hand sanitizer if you can’t, but washing your hands is priority.

The past 3 days have felt like 3 weeks. How are you holding up?

What else can we do to help you?!

LIVE FOLLOW-ALONG WORKOUT at 12pm on Instagram Live

Follow us @foundationcrossfit.

Joint prep, 10 rounds of a 1:00 plank, then a quick mobility session.

….AND After your day is done, join us for a LIVE WINE DOWN WEDNESDAY at 6pm on Zoom

Download at and at 6pm, join us with Meeting ID: 580 179 0582 

WORKOUT for Wednesday 3/18/2020

4 rounds for time:
400m run
50 squats

Rx+ is jumping squats. Work on your HSPU progressions: every 2:00 complete 1-2-3-2-1 for three rounds.


Do 2-3 rounds of Will’s Ab Sequence

We got some fresh ideas in bringing some sort of LIVE session to you daily. One of those ideas is a cooking session. This Sunday at 10am Coach Dave will run you through how to cook the perfect omelet.

What ingredients you’ll need (adjust as needed):
– eggs
– olive oil
– butter or ghee
– salt & pepper
– cream, half & half, or any sort of dairy/non-dairy milk
– veggies like mushrooms, red bell pepper, spinach, onion or shallot, etc

What you’ll need in your kitchen:
– a stove
– a pan, preferably non-stick
– spatula
– bowl
– fork or whisk

This will be streamed on Instagram Live, but in the future we’ll be using Zoom (so download that if you haven’t already!)

READ: How Long Will Coronavirus Live on Surfaces or in the Air Around You? – NY Times

What a whirlwind of a day.

On Sunday night we were notified that Governor Inslee issued a mandate that we, as a fitness facility, had to cease operations as we knew it until March 31st.

I hope you received our three emails. If not, check your inbox.

We’re going to turn these lemons into lemonade! We spent the entirety of Monday brainstorming how we can keep you fit and healthy through this crisis.

WORKOUT for Tuesday 3/17/2020

5 rounds for time:
12 deadlifts
9 front squats
6 strict press

Use an odd-object like a backpack full of books or groceries, a case of water, your pet (just kidding), or some other load. If it’s extremely light and 5 rounds breeze by quickly then make it an AMRAP in 12:00. See the video below!

MOBILITY for Tuesday 3/17/2020

We will stream this LIVE on our Instagram at 1pm.

ENDURANCE for Tuesday 3/17/2020

5 sets:
800m, easy pace
300m, fast pace
3:00 rest

READ: Inslee Announces Statewide Shutdown: Restaurants, Bars, and Expanded Social Gathering Limits –

Some updates:

The Spartan Race has been postponed to later in the year. While we’ve been training we don’t want it to go to waste so we will be running our own obstacle course race that original event day, Saturday the

CrossFit WOD for Monday 3/16/2020

50-40-30-20-10 reps for time:
double unders

then back squat 8×4

Share time and back squat weight to whiteboard! Post-workout should be 2-3 rounds of heel walking (30 steps or so), 1:00 in the arch, and 30-60s chair stretch/side.

Barbell Club – Week 3 of 4

In Olympic Weightlifting we’re going to wave up and down to check technique. In Powerlifting we continue our speed sets. Do you feel faster in execution yet?

At-Home WOD #1

TABATA wide-grip pushups, front squats, and situps. Rest at least 1:00 between efforts.

A tabata interval is :20 of maximal rep work then :10 of rest, repeated for 8 rounds/4:00. The goal is this workout is to go ALL OUT every interval, taking note of your reps.

Use your a stop watch function on your watch or phone, listen to these tabata pop covers on Spotify, or find any an app for timing!

You can grab the AT-HOME WORKOUTS BINGO sheet here, or at the gym.

READ: Taking Care of Your Mental Health in the Face of Uncertainty – AFSP
WATCH: Do you butt wink?

CrossFit WOD for Pi Saturday 3/14/2020

for time:
200m run
10 kettlebell swings, 32/24/16kg
10 burpees
10 kettlebell swings
10 burpees
10 kettlebell swings
200m run

5:00 rest. Repeat three times.Post times to whiteboard!

READ: How to Prepare – CDC