*** UPDATED Sunday 5/6 ***

Let’s look at the remainder of the year and see what barbell programs we have planned. All info and at-a-glance calendars can be found here: 2018 Foundation Barbell Cycle Overview (PDF).

Register for the May 2018 program by May 7th at 11:59pm here.

We’ve restructured the way we will execute the programming, the classes, and the cycles of participation to better align the classes of our business and are happy to share all of that below.


The objective of the upcoming programs is to narrow down the focus for development of Olympic Weightlifting (fast lifts like snatches, clean & jerks, and more) or Powerlifting (slow lifts like squats, presses, deadlifts, and more). We will run three major cycles for the remainder of 2018, consisting of seven smaller mesocycles with specific program goals, to develop those athletes interested in each respective sport. This allows for entry points multiple times throughout the year.

This program will allow you to develop areas of strength and technical ability to enhance your overall fitness goals. Each cycle is self-contained and does not require a progression or continuation from any previous cycle. Additionally, each cycle allows for attendance at 1x/week, 2x/week, or 3x/week levels, depending on your goals. This program also supplements the year-long CrossFit training cycle for all of our athletes.


To better serve our member base, all athletes wanting to participate in the Olympic Weightlifting and/or Powerlifting program are required to register via the Google Form. This allows for solid focus and attention on each of our athletes and their movements. Class access in ZenPlanner will be restricted to prevent over-crowding.

Registration closes the evening of the first day of each cycle. See the tables above for focus details and dates. There are no exceptions if registration is not completed on time. A confirmation sheet for registered athletes will live in the gym and updated weekly.

Once registration closes for one cycle, registration for the next cycle will open and be available on the blog.


Remember that FCF exists to provide fitness for life. We believe that cross-training with the different classes will lead to better athleticism and performance in your everyday activities. Athletes should cycle in and out often.


  • Develop familiarity and technical movement proficiency in the Olympic Lifts as a supplement to CrossFit classes or other fitness avenues, attend OWL/PL classes 1x/week, while maintaining your regular fitness regimen.
  • Improve strength while developing proper form in the Olympic Lifts, attend OWL/PL classes 2x/week, while maintaining your regular fitness regimen.
  • Improve strength and fine-tune technique, or you are preparing for a competition, attend OWL/PL classes 3x/week and supplement with CrossFit/Fitness classes.

Note that there are weeks when the programs do not run: there will be no Olympic Weightlifting classes scheduled in these “Buffer Weeks,” where the intent is to back off of intensity and loading. Read more about the importance of breaks here: (1), (2), (3)

Take this time to recover and/or take CrossFit, HIIT, Kettlebell, Gymnastics, Endurance, go outside and hike, ride a bike, etc. to maintain and test your general fitness (if not doing so already). This can also be a great time to fix lingering issues with bodywork, chiropractic, or physical therapy. Your body needs time to recover and reset every so often.


Competition shows you who you really are, what you’re truly capable of, and can be the spark needed to push yourself to higher levels. Foundation Barbell coaches may be available to you for local weightlifting meets to help guide you through the experience. Get a leg up and read this. Programming is set so that athletes can peak for local weightlifting competitions.

We will be running Super Totals in the gym. These days at Foundation CrossFit would be longer than normal, but allows athletes to test out a 1RM snatch, clean & jerk, back squat, bench press or strict press, and deadlift. Athletes may test all, individual lifts, or a combination of certain lifts. Dates for the Super Totals are:

Saturday, June 23rd
Sunday, August 19th
Saturday, September 22nd
Sunday, November 18th
Saturday, December 22nd

Discussion on future meets and game planning should happen in person with your coaches. A Competition Calendar is posted at the East end of the gym. It contains events for Weightlifting and Powerlifting, CrossFit (individual and team), and Endurance.


  • Prior to joining the program you should have 1-rep maxes (1RM) for your lifts: back squat, bench press, press, deadlift, snatch, clean, jerk, clean & jerk. If you do not, look at the calendar in the PDF for we will find Super Totals.
  • Athletes can attend smaller 3-4-week program (mesocycle) or stay for entirety of the 8-12-week program (macrocycles). Athletes supplementing ick and choose: come in for a single mesocycles or stay for full macrocycles.
  • The program will remain class-based, and our facility does not offer any “Open Gym”. That said, we understand that a single class format will not satisfy every individual goal. Talk to us if you need other options.
  • Only athletes of our USAW-recognized club FOUNDATION BARBELL will have access to our competition equipment such as bumpers and barbells. Join or check your status here.
  • If you qualify for a National-level competition, or reach a full Level 3 with this sheet, you can receive a specialized training program.
  • The work programmed in each class can and should be completed within the hour so we can make room for our other classes. Main lifts need to completed on time within the class. Accessories and mobility can completed outside of class time given that equipment/space is available and athletes aren’t being disruptive. All Foundation CrossFit coaches allow or deny what goes on.


Does the overall program lead to something? Knowing that National competition is based on yearly-cycles we need to plan as such. The programming we provide isn’t just random- if you follow through honestly and consistently you’ll find yourself at higher-level results. For the rest of 2018 we have three large cycles to prepare for the American Open Finals.


What are our goals each month? What are our goals each week? We will still have a very approachable cross-training schedule that will allow people to get their specified barbell training in:

+ 3x/week will do all three workouts as written (Day 1, Day 2, then Day 3)
+ 2x/week will do Day 1 (snatch-focused) then Day 2 (clean and/or jerk-focused), both finishing with accessories
+ 1x/week will do Day 3 which consists of both lifts and accessories

Program PDFs and printouts of the program will be available to anyone who asks.


Think of this as the day-to-day training. If you are in the gym earlier than class start time get onto your individual accessories: if you know you have specific issues do the specific exercises and stretches needed to prep those areas prior to the class. The class will begin with the coach running a quick pow wow to discuss the agenda for the day and any announcements, discuss the lifts/loading/reps/rests, tips & tricks, and accessories for the day, run a quick general then specific warmup, then allow athletes to pair up and begin their lifts. Finish out with prescribed accessories and recovery methods.

2018 Foundation Barbell Cycle Overview (PDF download)


Mrs. OKAY BRO at the last In-House Foundation Barbell Weightlifting Meet

Sign up for the next Olympic Weightlifting or Powerlifting program here!


+ Older, Fitter: Lowering Stress and Managing the Stuff Within Your Control – Beyond the Whiteboard

CrossFit WOD for Wednesday 5/2


Perform 10 rounds of the following complex for max load:
– power clean
– jerk dip squat
– jerk
– back squat
– BtN jerk

Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

hang clean triples, deadlift max

Kettlebell WOD

odd object Turkish Get Ups, then

Simple & Sinister, then

1000m row before max unbroken kettlebell swings

Yesterday we had four WODclub celebrations: Rachel (50), Chris (300), Rachael (500), Ann-Marie (1000)


+ Father Saves Baby Son’s Life with CPR – BBC News

CrossFit WOD for Tuesday 5/1


AMRAP in 15 minutes:
1-2-3-4-5-6-7-etc of
back squat, 1.5BW/BW
strict press, .75/.5BW
deadlift, 1.5BW/BW

Post rounds completed to comments.

HIIT WOD – 12pm

1-to-1o nose breathing burpee ladder

5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– med ball wood chop
– bear hug kneel-to-stand
– side-to-side rotating plank
– lateral mountain climber


10-to-1 for time:
lateral hurdle
squat thrust


HIIT WOD – 5:30pm

1:00 on/:15 off
agility ladder
battle ropes
toes through rings
banded hip extensions
repeat for 3 rounds

:40 on/:20 off for 10:00
knee tuck and hollow
bench up and over
alternating front scales
*hold active squat position for last round

max Chinese plank hold


Jeff P, circa 2013

Workout lookahead: OTIS, the OKAYBRO complex, a Team WOD, NANCY, touch-and-go clean & jerks, hspu/double unders, bench press, and tabata midline work.


+ Rings (Gymnastics) – Wikipedia

CrossFit WOD for Monday 4/30


5 rounds for time:
20 pullups
40 pushups
60 squats

Olympic Weightlifting WOD – Buffer Week 1/2, Day 1/3

establish and practice positions and transitions for better HANG versions of the lifts

accessories: shrugs, scap work, knee jump + broad jump

Kettlebell WOD

Week 9: Retest 1RM sumo deadlift, then

Kettlebell “JACK”
AMRAP in 20 minutes:
10 push presses
10 kettlebell swings
10 box jumps

Or halvsies. Either way!


+ My Sister’s Green Chicken – Nom Nom Paleo

CrossFit WOD for Friday 4/27

1/2 CGO 18.3 – Rx

2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups

1/2 CGO 18.3 – Scaled

2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups

Post time or score to whiteboard!

Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3

Coaches Choice!

Kettlebell WOD

banded deadlift 10×2@55%

EMOM for 10 minutes: 15 kettlebell swings

YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills

Gymnastics Strength WOD

intro to still rings


CrossFit WOD for Saturday 4/28


3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups

CrossFit WOD for Sunday 4/29

30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg

Mark vs Nate!


+ The Corruption of Evidence-Based Medicine– Killing for Profit – Dr. Jason Fung for Medium

CrossFit WOD for Thursday 4/26

Establish a sumo deadlift 5RM in 20 minutes, then split squat 5×5/side. Finish out with ABmaggedon.

Post 5RM to whiteboard!



row Cal

air squat
kb Russian swing

every 2 mins rest 30s

Colin’s Super Secret Rope Climb Guard Method


+ Sam Briggs Withdraws From Regionals, Finishes AGOQ – Morning Chalkup

CrossFit WOD for Wednesday 4/25

Online Age Qualifier 18.1

for time:
4 thrusters, 61/43kg
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

15 minute time cap.

NOTES: Figure out the most efficient way to do a rope pull because that’s all rope climbing is- can you easily move up and down the rope so that you can get through this skill work? Protect your shoes and shins as needed and scale your skills.

Post time/score (total completed reps) to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

Coach’s Choice

Kettlebell WOD

500m row
Complex A
500m row
Complex A
500m row
Complex B
500m row
Complex B

Complex A, single arm/per side
5 swings
5 snatches
5 windmills

Complex B, double bells
10 deadlifts
10 side bends
5 cleans
6 alternating press
6 squats