Foundation CrossFit Family,

FCF has been my second home for 10 years.. wowza! I’m honored and grateful to have been a part of it all: the very beginning at Greenlake + Lake City, the shared space with Seattle DogWorks + workouts at Cal Anderson, FCF 3.0 (pre-Chophouse Row), and the ever present 1415 12th Ave. So it is bittersweet to announce that I will be stepping away from my full-time coach role.

Getting to know all of you is one of the rewarding parts of being a coach. I love teaching and cheering you on. I enjoy seeing your success/PRs, witnessing failure, seeing even more success/PRs after said failure… this can all count for outside of the gym too! I also got to know some of you by leading nutrition challenges, community events, and our holiday parties. So it is fitting that I will be taking these experiences with me to our neighbor down the street, The Riveter, as Associate Director of Member Development.

It has been a fun, yet challenging, time figuring out my goals/passions/career since becoming a mother. Though I won’t be around as much as I have been (I will still be around — down the line will coach from time to time. Andrew won’t let me go too far, and he’ll be back coaching in the evenings), I’m very excited to start this new journey!

Please continue to be badass!! Continue to cheer each other on, high five one another more, be your authentic selves.. that’s what makes FCF what it is. I feel like I have a lot more to say, but this isn’t a goodbye note so I’ll leave it as is. 🙂

I’m excited to be an athlete alongside you all. My last day of coaching is this Friday 8/17. Come celebrate a special Champagne Friday with me!

All Love,
“The First Lady” of FCF

And just like that, Pride weekend is upon us! We are looking forward to seeing you on Friday for our FREE Pride Community Class! Click HERE to learn how to RSVP for yourself or for family/friends.

There is a sign up sheet at the gym so you can let us know if you’ll participating with us in the parade on Sunday! Check out the logistics below:

Pride Parade, Sunday 6/24

-We will meet on 4th avenue, between Spring Street and Madison Street.
-Meeting time will start at 11:30am and start our march about 12:15pm.
-Wear all of your bright colors + FCF Pride t-shirts (past and present designs)!
-Bring a water bottle! Forecast predicts mostly sunny weather in mid-70’s.
-Like previous years, we’ll ask you to had out bracelets and stickers the crowd! We’ll have a handful of light equipment to hold during the march and do some fun fitness stuff for ’em.

As a reminder, we will have our normal Saturday 6/23 classes (9/10/11am) and NO normal classes on Sunday 6/24 (there is an informal 9:30 “swole” class with Andrew).

Today, Friday, June 22nd we are excited to celebrate PRIDE and inclusivity by making all our regularly scheduled classes free and open to EVERYONE!

Classes today are open to members, non-members, experienced, non-experienced athletes. You could be doing CrossFit at a neighboring affiliate or have never exercised before. Depending on your fitness level it can be ‘just sweaty’ or ‘super tough’. No worries- we’ll guide you through it!

At Foundation CrossFit everyone who comes through our doors is considered an athlete regardless of size, age, shape, ability, gender identity, or sexual orientation.

You can register for a class here.

In lieu of our $25 class drop-in fee, we will be accepting donations to support an organization close to the hearts of two of our own athletes. 100% of the drop-in fees collected today will be given to the GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).

Can’t make it to class, but would like to donate? Great! You can donate here. We will be collecting donations through the end of June and 100% of everything collected will be given to the GSBA Scholarship Fund.

About the GSBA Scholarship Fund:

  • The GSBA Scholarship is a leadership scholarship for Washington state residents working to move the needle on social change within the LGBTQ community
  • Since 1991 the GSBA Scholarship has given out over $3.4 million dollars in scholarships
  • Invested over $400K in our 2018 scholars
  • Average award in 2018 is $7,700
  • As a part of the GSBA Guarantee they launched in August of 2017 the first phase of the GSBA Leadership Academy bringing together their scholars for a three day immersion weekend to support their growth as our future leaders
  • Scholarship application is launched on National Coming Out Day, October 11th – Closes on at the beginning of January every year

If you’re interested in getting involved and learning more about their scholarship program, let us know and we’ll be happy to connect you.

For more details about the GSBA Scholarship Fund, you can check out their website here and donate directly here.

Have a happy and safe PRIDE weekend! Feel free to join us at the March this Sunday!


+ What Is Fitness? – by Greg Glassman, founder of CrossFit

CrossFit WOD for Friday 6/22


3 rounds for max total reps:
1:00 wall ball, 20/14# to 10/9′
1:00 sumo deadlift high-pull, 35/25kg
1:00 box jump, 24/20″
1:00 push press, 35/25kg
1:00 calorie row
1:00 rest

Post time to whiteboard!

Every June, many Lesbian, Gay, Bisexual, Trans*, Queer/Questioning (LGBTQ) people celebrate Pride.

The majority of the community use it as a time to celebrate and party! Many (Lesbian, Gay, Bisexual, Trans*, Queer/Questioning) LGBTQ+ celebrate Pride all month long and while partying is definitely part of Pride festivities, the true purpose of the Pride Parade and celebrations is to commemorate the Stonewall Riots that took place in 1969 in New York City. The very first Pride was a police riot, with the first brick being thrown by trans women of color in defense against abuses perpetrated by homophobic/transphobic cops.

Marsha P. Johnson and Sylvia Rivera were two key figures during the riots but both went on to devote their lives to gay and trans liberation. Please read on for more information at History Link!

We at Foundation CrossFit view Pride as a celebration, honoring those that fought for us to get here, celebrating love, diversity, acceptance and community. We celebrate Pride because we are proud of our community, proud of our diversity, and proud of how far all of us have come. We celebrate our freedoms and our accomplishments, yet remind ourselves that we need to continue to grow as individuals, as a community, and as a society.

Having taught tens of thousands of classes for over a decade in a Seattle, we’ve learned the deep emotional connections people have between fitness and wellness. People come from considerably different backgrounds and upbringings, yet everyone that walks through our doors is an Athlete in our eyes. Our mission is to deliver professional training to our athletes safely, and empower them with these means to achieve functional strength for life.

Foundation CrossFit firmly believes that everyone deserves an opportunity to learn how to improve their lives through fitness. All people, regardless of race, religion, origination, sexual orientation, gender, or age, are welcome in our space. We have dedicated our programs and ourselves to inspiring fitness in others.

We are doing something NEW this year for PRIDE to celebrate inclusivity: all day on Friday, June 22nd we will hold FREE Pride Community Classes. It is important to us that all of our athletes feel welcome, safe, and seen within our walls all day, every day. Though we celebrate Pride all year, we are happy and excited to celebrate our community even more during this month.



FCF Pride Community Classes

We will be hosting a FREE Community Day for all members of the community, friends, family, and visitors to town! All day Friday we will treat every one of our scheduled classes as a Community CrossFit class – this means each and every class is open to everyone!

In lieu of our normal $25 drop-in fee, we will be accepting DONATIONS to be given to local Seattle LGTBQ charity:GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).

100% of drop-in fees collected on 6/22 and 100% of donations collected through the end of the month will be donated.

“The Greater Seattle Business Association (GSBA) is Seattle’s LGBTQ Chamber of Commerce engaged in business development, supporting community, totally committed in advocacy for small business and civil rights and the only chamber that has a Scholarship Fund.”

Why? Because we believe that everyone deserves an opportunity to live a fit and healthy life! We are proud to foster a strong, supportive community and fitness for all. Everyone who comes through our doors is considered an athlete regardless of gender identity, sexual orientation, size, age, shape, or ability.


Current Members
– RSVP to class (“Pride WOD”) as usual via Zen Planner app or desktop. We will return the class to you as a special treat.
– If you’d like to donate to charity, you may purchase a class through your Zen Planner profile via desktop.

– Go to our class schedule on Zen Planner.
– Select the class time you’d like to attend

– Select “Sign Up”
– Follow prompts, select ‘Free Trial’

 In lieu of our normal $25 drop-in fee you are welcome to DONATE your fee to a local LGBTQ charity.
If you cannot make to class on 6/22, no problem! We will be collecting donations through the end of the month. You can submit your donation here.


FCF x Seattle Pride March

We will be representing at the Seattle Pride Parade again this year! The schedule on what time we will start has not been announced yet – keep an eye out on the blog and the Facebook event page for details. We’d love to have you and your family/friends march with us! Let us know by signing up on the sheet at the gym and just show up! See you there!

FCF Baseball Night!
Let’s get the gym family together for a night of baseball, food, drink, and good times! The Mariners are playing the KC Royals on Sunday, June 30th at 7:10pm.
The 2017 crew & supporters!
How to Spectate (Game Only)

1) Purchase a game ticket with our group by sending your payment ($40) to “” via PayPal and select “Friends and Family” for the payment type.
$40 for main level ticket to the game in the evening – this also includes entry to spectate at Battle at the Ballpark earlier in the day.
2) Show up at Safeco Field to support our teams competing!
3) Celebrate and hang out at FCF Baseball night!
DEADLINE to purchase spectator tickets: Monday, June 18 6pm. If you have additional questions, please contact Coach Sheena at
This FB event is to advertise and collect RSVPs for group seating to the Mariners game for Saturday June 30th, at 7:10pm. 
Note: if you plan on participating in Battle at the Ballpark, you do not need to purchase a spectator ticket.
What is Battle at the Ballpark?
Battle at the Ballpark is a 4 person team competition with CrossFit-style workouts designed for ALL levels of athletes! Grab some swole-mates (2 men, 2 women) and sign up to participate in either the RX division or scaled division!
Stacey, Mikey C., Scott, and Lauren at last year’s event

How to Participate at Battle at the Ballpark


1) Create a 4 person team!
2) Come up with a cool/fun name and REGISTER to participate. See website for more information.
3) Train as you would (or extra) for the competition!
4) Show up and have fun!
5) Celebrate and hang out at FCF Baseball night!

The past 5 weeks of the CrossFit Games Open flew by! If you’ve been participating in our nutrition challenge this year, then it’s been an even longer past 8-9 weeks! Some of you took a Body Fat Test at the beginning of it and now the re-test date is here!

First let me just say, HOW is it already April?!

So.. some of you may be looking forward to retesting and some of you may not.. but let me remind you why to still show up for it.

  • You committed to it and paid for it, so follow through! Regardless what the outcome, you will have hard data to compare to 8 weeks ago and will have hard data to compare in the future.
  • If you retest and you met your goals, then AWESOME. Celebrate it! Keep up the good work. Use it to motivate you to continue well past the next few weeks.
  • If you retest and didn’t meet your goals, then better luck next time and keep working on it! This doesn’t DEFINE you. Numbers don’t define who you are or how you perform. Don’t be embarrassed. You can still improve and on your own timeline. There can be a number of reasons why you might not have met your goals but use this to motivate you to continue you well past the next few weeks.
  • It will help you determine your next steps. Do you want to continue on the nutrition lifestyle you chose for the challenge or try something different? We can take a look at your numbers, your diet, and workout frequency to see where we can improve.
  • If you didn’t take the Body Fat Test previously but would like to, now is your chance!


The process is similar to how we signed up last time: RSVP through your account with us via Zen Planner!

  1. Click HERE
  2. Select your preferred time slot.
  3. Log into your account to confirm your time and appointment.

Athletes who pre-paid for the test will not have accounts charged. Athletes who would like to test (for the first time) can still RSVP for an appointment time – your account will not be charged and you will need to pay Brian directly (cash, check, or cc). Non-members of the gym who are interested in testing may also sign up for slots through the same process of reserving an appointment time via Zen Planner and pay Brian directly (cash, check, or cc).


The Body Fat Test truck will be parked outside on 12th avenue! It is parked across the street (on the east side of 12th ave), directly in front of Katsu Burger. There are two changing rooms in the truck and there is a possibility that an athlete will be in the truck (whether getting retested or changing to leave/get ready) the same time as you. Bring a swimsuit, towel, and change of clothes. Please try to get tested BEFORE you workout. You may also use our restrooms to change and our shower for before or after your test.

You can read more about the process of BFT here. Please send your questions directly to Sheena at


You are awesome and we are immensely proud of you. Finish out strong, we’ll see you soon!

2017 Foundation Climbers

There is one more week of the CrossFit Games Open season and one more week until the Big Climb!

At 788 feet of vertical elevation, the Columbia Center in downtown Seattle stands as the second tallest building west of the Mississippi. It takes 69 floors, or 1,311 steps, to reach the highly acclaimed observation deck with breathtaking views of the entire Puget Sound region. The Leukemia & Lymphoma Society’s Big Climb event raises money through individual and team fundraising, sponsorship and entry fees which is then invested in its mission to fund blood cancer research and support services for patients. In 2014, the event sold out in 13 hours and raised $2.42 million for blood cancer research and patient services. Registration for the 2015 Big Climb sold out in 9 hours and raised a record-breaking $2.92 million! Big Climb 30 sold out in a record-breaking 8 hours and raised an incredible $2.74 million. Big Climb 31 raised a record breaking $2.95 million. Big Climb Seattle will be taking place this year on Sunday, March 25, 2018.

We have an awesome group of athletes with their family/friends participating as our team, Foundation Climbers:

  • Anthony A.
  • Jake A.
  • Paul B.
  • Conor B.
  • Lauren B. – fundraising goal of $150
  • Michael B.
  • Vanessa B.
  • Doug B.
  • Andrew B. – fundraising goal of $150
  • Ryan B. – fundraising goal of $1,000
  • Guillaume C. – fundraising goal of $200
  • Michael D. – fundraising goal of $150
  • Joe D. – fundraising goal of $150
  • Brian D. – fundraising goal of
  • Jon E.
  • Ilene F. – fundraising goal of $200
  • Jeff H. – fundraising goal of $1,000
  • Abhi H. – fundraising goal of $1,000
  • John H.
  • Patrick H. – fundraising goal of $1,000
  • Jo K. – fundraising goal of $300
  • Tony L. – fundraising goal of $150
  • Hugh M. – fundraising goal of $350
  • Brannon M.
  • Kris M. – fundraising goal of $150
  • Doug M.
  • Nathan M. – fundraising goal of $300
  • Randy M.
  • Margy M.
  • Artur R. – fundraising goal of $150
  • Olivia R. – fundraising goal of $150
  • Ryan S. – fundraising goal of $200
  • Andrew S. – fundraising goal of $150
  • Stuart W.
  • Corinne X. – fundraising goal of $1,000

The names highlighted with fundraising goals are our athletes and are linked directly to their donation pages. If you are able to please consider making a donation through any of their links to benefit the Leukemia and Lymphoma Society.

The Leukemia & Lymphoma Society’s (LLS) mission is to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families. LLS is the world’s largest voluntary health organization dedicated to funding blood cancer research, education and patient services. Since the first funding in 1954, LLS has awarded more than $1 billion for research specifically targeting leukemia, lymphoma, and myeloma. LLS has invested $3.6 million in ten research projects in Washington state, including eight at the Fred Hutchinson Cancer Research Center and two at the University of Washington. Since the mid-1990s, LLS has invested over $30 million in local research.

We are proud to have so many of you participating in a fitness event that benefits our community. Wishing everyone the best of luck at this year’s race! Climb, climb, climb and get those PRs!

The first FCF Big Climb Team in 2008

CGO 17.2

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. As we have in the past, we are performing the online competition as an intergym challenge. This fantastic idea came from Catalyst Fitness’ Intramural Open.

Also on Monday 2/5 we also start our Nutrition Challenge to help us gain ground in better health, better understanding of how our bodies work, better body composition for movement, and better energy! If you are serious about your performance you also need to be serious about fueling. Don’t regret not eating well when your workout results are on the line!


CGO 16.2 at FCF

At Foundation CrossFit we want to help you get to another level with your physicality. Competition can help inspire you to go harder than you’ve ever gone before. The pressure to perform pushes you to take training more seriously; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

Can we bring that worldwide thrill home to FCF? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. I’ve created three teams with leadership groups. The leadership and I will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS X.

Which team will claim the Golden Hammer?

CGO 15.4 at FCF


Registration for the Open can be done NOW until 5pm on Monday 2/27 at, Choose ‘Foundation CrossFit’ as your Affiliate!

Also take the 2018 Online CrossFit Judges Course. If you register for the Open, take and pass the Judges course, complete all 5 workouts, you’ll receive $20 off of your April membership!

CGO 15.3 at CFSLU


Coaches and the rest of the registered FCF fam will be drafted onto an Intramural team. Once drafted onto a team you’ll be entered onto the public Team Rosters which will be shared outside the office.

If you’re reading this and you haven’t registered for the CGO you might be courted by one of our Team Captains to join their team – probably more than one. Sign up and you’ll be put on a team according to order of signup.

CGO 14.4 at CFSLU


Points will be awarded by FCF HQ after every event and totals will be shared every Tuesday morning. The biggest points you can earn your team happen with

Registration for the 2018 CrossFit Games Open: Sign up and choose Foundation CrossFit as your affiliate!

Completing the Judges Course: Take and pass the 2018 Online Judges Course and email the PDF to You must send the PDF as an attachment. If you send a screenshot, it doesn’t count. If you forward us a link, it doesn’t count. Get me that PDF and we’ll give you those points!

CGO 14.3 at Foundation CrossFit 5.0


Athletes competing in the Open will have only four days to complete each workout: Thursday evenings the workout and standards are released, Monday evening scores are due. The Open will have five workouts over five weeks, with the fifth week including in VERSUS X, where your team points entering the event may sway the standings and winners. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship). Our competition schedule is as follows:

As per usual, we will program the workout that Friday for all CrossFit classes so you can be tested (or practice/run-through/see it) if you cannot make the weekend event. Just remember that there are point differences depending on when you do the workout. Being there for the event will put you in the best atmosphere to perform well.

This year we DO have schedule times for make-ups: Sundays at 11am during CompEx and Mondays at 1pm. That means you’ll have a chance everyday to get your points in. Try to bring your own certified judge- this is why it’s so important to come in on Friday or Saturday when the sheer attendance will allow you to have a judge, certified or not.

CGO 13.5 at CrossFit SLU (Foundation CrossFit South Lake Union)


We’ll have some random drawings each week for prizes, including gear, socks, water bottles, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!

2012 at Foundation CrossFit 3.0


Use the hashtags #FCFio2018 and #HYFRsquad on your social media! If we see and repost it you’ll be earning your team some extra points!

2011 at FCF 3.0

In summary, our focus during the Open is on FUN. We want participation because it increase your fitness, keep you accountable to all of your gym mates, and earn you high-fives! It’s also great being able to see your results from years past, and to see where you’ve improved over time and knowledge.

Register online at the CrossFit Games site and get this party started!

It has been an exciting week seeing all of your registration forms come in for the 2018 Nutrition Challenge! If you’re not signed up yet, go to the site and sign up! We’re asking for sign-ups to get you committed, accountable, and get some goals set for the next two months.

If you’re already signed up, we’ve already got some blog posts up on the nutrition-challenge-specific-website. Be sure to check it out and mark down the events we have planned. There are lots of things happening this month in addition to the challenge (ahem Intramural Open during the CrossFit Games Open.. look out for our blog post on that soon!) and you don’t wanna miss our check-in/event/potlucks planned!

This week has been a prep week for the challenge and we’ve set up a little mini challenge for you to clean out your pantry! Sarah set up a box at the gym for you to bring in your unwanted items and will donate the goods to NW Harvest Food Bank (Cherry Street). Last day to bring in these items will be Monday 2/5.

Lastly, I want to remind you all of our nutrition Q&A session happening this Saturday, after classes at 12pm! Bring your open minds and your questions! See you there!