Next Friday 9/9/2022 our friends at Persistence Athletics in Belltown are hosting a mini-competition with the Washington Army National Guard from 3pm through the evening.

It consists of six tests: a 3RM hex bar deadlift, sprint/drag/carry shuttles, max pushups, max plank, power throws, and a 2-mile run for time.

+ + + SIGN UP HERE! + + +

Come test your fitness, represent your gym, and meet + compete with the community at large!

Introducing the 2022 Intramural Team

If you did not officially register by Thursday 2/24/2022 at 12pm then you’ll be automatically assigned to a team.

Check out the roster (and updates) both here on the blog and in the gym.

[Catch up on all things Intramural Open 2022 here]

Here’s something you might not have heard:

Register for the 2022 CrossFit Games Open– it costs $20
Complete the 2022 Online Judges Course– it costs $10. You’ll become a better athlete because of this, and you’ll be a recognized Judge!
Input an official score for all three weeks of The Open

If all three of these requirements are met then you’ll receive $20 off of your April 2022 membership!

Register for the 2022 CrossFit Games Open here.

[Read more about our Intramural Open here]

[Catch up all everything 2022 Intramural Open here]

As we’re moving towards HEAT TIMES on the Saturday Event during the 2022 Intramural Open you’re going to be responsible for your own warmups and preparation before your heat.

It’s helps to do the 8am Prep Class, but if you cannot make it then here’s a general warmup to be as prepared as possible:

5-10 minutes of aerobic work (Echo bike, rower, ski erg, jump rope, sleds, etc) followed by joint prep, dynamic range of motion, or movement patterns.

then 2-3 rounds of about 10 reps each of:
– a squat exercise like air squats, goblet, front, back, overhead, lunges, Cossack squats
– a push/press exercise like the press, push press, jerk, pushup, dip
– a pull/row exercise like pullups, ring rows, hang muscle cleans, bent over rows, one-arm rows
– a flexion exercise like the situp, t2b, slam ball, hollow, GHDSU
– an extension or jumping exercise like hip extensions, deadlifts, kettlebell swings, arches, broad jumps, target jumps, double unders, box jumps

then 5 minutes or so targeting your tight/trouble areas through stretching or foam rolling

then practice your specific skills for that week’s workout.

When ready (and if it’s an AMRAP) try one round for technique followed by two to three rounds at “game pace” so you understand how you might feel and make some adjustments. You get to practice transitions and get a taste what’s to come. This is also the chance to make sure your equipment floor plan is safe and effective.

It’s important to get your heart rate PEAKED before your workout so nothing feels new. It also helps take the edge off of your nervousness which generally leads to you going out of the gate too hard. Those who’ve taken CompEx classes know that the first workout is never your best, but the second or third? You’ve already settled down after a peak so your body is ready for more. Use this concept for best success during the Open!

[Catch up all everything 2022 Intramural Open here]

[Catch up on the 2022 Intramural Open here]

Beginning this coming Saturday we’ll have a temporary schedule change to our Saturday calendars for the duration of the 2022 Open.

Since we turn the CrossFit Games Open into the FOUNDATION GYM Intramural Open our goal will be to bring our community together to throw down and celebrate fitness while testing ourselves and having fun.

  • Since the Open Workout is released on Thursday afternoon we will be programming said workout for Friday’s classes. Use this as a chance to practice the warmup and skills- we can adjust and give you a different work option to continue your training.
  • As per usual class RSVPs will be available 48 hours in advance
    • The amount of Saturday sessions and slots per session will depend on the logistical demand of that week’s Open Workout.
    • Athletes must still RSVP for a Saturday session. This session is essentially your heat time to perform the workout (though you may arrive anytime before then). It will be helpful to attend the 8am Prep Class.
  • There will be no 7am CompEx.
  • There will be an 8:30am Prep Class where we’ll warmup, cover the standards, practice the skills, and discuss strategies. This class still requires an RSVP but we will not charge your membership.
  • At 9am we will do our one and only explanation and strategy for the workout. You do not need to attend during this time, but it will help you understand what is going on. A number of those who attend the Prep Class will be selected for the “Featured Heat” to set the example for the rest of the day.
  • *JUST IN FOR FITNESS?* No worries, we’ll get you slotted in but these sessions will not be run as your regular classes.
  • We’ll wrap up by 12pm for SKILLS.

“What if I can’t make it on [Saturday]?!”

If you cannot make the Saturday classes you can perform your workout during classes on Friday. If you cannot do your workout on Fridays or Saturdays our schedule will be littered with ‘Open Workout Makeup’ options on the PushPress calendar. You’ll need to record yourself or provide your own judge for the workout to count for points.


For more info on the 2022 FOUNDATION GYM Intramural Open:
The 2022 Intramural Open – Foundation Gym
Earning Points in the 2022 Intramural Open – Foundation Gym
Preparing For the CrossFit Open – CrossFit Games YouTube
The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – Morning Chalk Up

The CrossFit Open is a worldwide online CrossFit competition where a workout (“event”) is released weekly for three weeks. One week will most likely feature a two-part workout.

This not only brings our smaller FOUNDATION GYM community together, but the entire CrossFit culture and more around the world. We have friends nationally and internationally to motivate and compete with. For some of us it’ll be our twelfth year in a row participating in The Open. We highly recommend doing it as what you get out of it depends on what you put in.

We’ll try our best to explain how we’re approaching it. We make it a fun “Intramural Open” competition and have been enjoying it for a while.

It’s a yearly test and benchmark for us at FOUNDATION, to educate and to inspire. It’s fun and gets us into gear if we don’t already have specific fitness goals. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; 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!

We’ve done it every year as a gym since its inception in 2011. Literally anyone on the planet can play, regardless of experience.

This is essentially what we play when it comes to our workouts at the gym. When you checkout the blog or whiteboard you might see something like

power clean, 30/50/70kg

That means a Scaled-level athlete identifying as a gentleman should be shooting for 50kg power cleans and an Rx athlete should be shooting for 70kg. Move a level for those identifying as ladies: 30kg for scaled and 50kg for Rx. Foundations-level athletes would use loading below the suggested levels they can lift comfortably.

Can we bring that worldwide thrill home to FOUNDATION? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

Those who officially register via will be drafted by a captain of one of the three different teams we will have.

If not officially registered YOU CAN STILL PLAY. Sign up on the physical sheet at the gym and you’ll be auto-drafted onto a team. Check out how we tally points to see how you’re affected.

Here’s how the training week looks:

We want as many people in on Saturday as possible– it’s also where you and your team can maximize scoring points.

You’ll go through the Open and on the final week we will be ready for our intergym throwdown VERSUS XII. Which team will claim the Golden Hammer?


Registration for the Open can be done until 5pm on Monday 3/1 at, Choose ‘Foundation CrossFit‘ as your Affiliate AND ‘Foundation CrossFit‘ as your team. It costs $20. This puts you on the worldwide leaderboard and you’ll have an opportunity each week to input your score and see where you stack up. It’s also nice to be able to look back on what you’ve done and how far along you’ve come.


If you want to be a better, more conscious athlete I highly recommend taking CrossFit’s Online Judges Course for 2022. Here you’ll learn what to look for and how to judge in a competition setting.

If you proceed with the Judges Course, officially register for the 2022 CrossFit Games Open, and complete all of the workouts then we’ll reimburse you the cost of the Open registration come April 2022.


Coaches and the rest of the registered FOUNDATION GYM fam will be drafted onto of three Intramural teams before the official start of the 2022 CrossFit Games Open. Any later entries and those who want to play without officially registering with the CGO will be auto-drafted.


Athletes officially competing in the Open will have only four days to complete each workout: Thursday (when the workout is announced) through Monday evening (when the scores are due). The Open occurs over three weeks with the third and final week concluding with our Intergym Throwdown Competition VERSUS, where your team points entering the event may sway the standings and winners. If the Open is a sport season then VERSUS is the playoffs/championships (and it’s all over within a month!)

As usual, you can be tested at any class on Friday when it’s programmed as the workout of the day for those who show up for fitness.

To earn your team even more points, show up to Competitions Saturdays from 10am to 12pm. This is the day to prepare for. Train well through the week so you can show up with your team and push it to the limit on those Saturdays.

Make-ups can be done during our open hours, but you’ll have to provide your own certified judge and ask the coach-on-duty where you can go. It’s better to come in on Fridays or Saturdays, but we get that life happens.


If you’re posting anything to the socials make sure you tag the gym @foundationgym or the hashtag #HYFRsquad!


Our focus is on celebrating our fitness. We want participation because it will keep you accountable and drive you to new goals. It might push you to a higher-level of training as well!

Register online at the CrossFit Games site (or don’t) and let’s start this party!

Saturdays During the 2022 Intramural Open – Foundation Gym
Earning Points in the 2022 Intramural Open – Foundation Gym
Preparing For the CrossFit Open – CrossFit Games YouTube
The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – Morning Chalk Up

(More on the 2022 FOUNDATION GYM Intramural Open here)

This is a competition so of course we’re scoring.

Points will be awarded by FOUNDATION HQ after every event. Those officially registered to the CrossFit Games Open simply earn more points because they’re putting themselves out there.

Score Entry = 1 point
Entering your score into the CrossFit Games site/app

Pride = 1 point
Wear any FOUNDATION apparel during the Saturday Event

Social = 1 point
Posting a relevant picture/video and tag @foundationgym or #HYFRsquad. Earn your team a maximum of 1 point per week.

Podium = 1 point
Top three FOUNDATION athletes in each division/gender earns one extra point for their teams. This applies to every leaderboard FOUNDATION HQ can access on the CrossFit Games website.

Attendance = 2 points
Non-registered members that competes at the Saturday Eventearn their teams two points.

Judging = 2/3 points
Validate and confirm performances! Those who judge someone else on Saturday events will earn either 2 or 3 points (dependent on the Online Judges Course. See below for more info)

Personal Records = 3 points
Perform your first-ever skill or do better in a retest? Be awarded three extra points!

Most Spirited = 10 points
Who represents the spirit of FOUNDATION GYM? The team with the most encouragement, noise, pride, and PRESENCE each week will receive 10 points per standout action. Multiple teams can win.

Judges Course = 10 points
Pass the 2022 Online Judges Course and email the PDF to Screenshots don’t count. If you forward me a link, it doesn’t count. Get me that PDF and then it’s 10 points to Gryffindor your team!

Official Judgement will have their certificates displayed on the office.

The 2022 Intramural Open – Foundation Gym
Preparing For the CrossFit Open – CrossFit Games YouTube
The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – Morning Chalk Up

Read Part 1 here.

Nathan M, evening/weekend coach

The Open is about celebrating fitness and having a benchmark to look back on 6 weeks, 6 months, or 6 years later. Its a great way to see where your fitness is at, how your skills have improved, but also what you need to continue working on. Besides all that, it’s fun to have some friendly competition! That not only includes seeing where you stack up on the world-wide leaderboard, but also pushing yourself against your friends and fellow athletes in the gym.

Maia K, assistant coach

I was terrified going into my first open. I didn’t really know what I was signing up for, new to CrossFit, and was so nervous. I went out way too hot in the first workout (CGO 17.1), blew up my back, ate shit on a box jump, didn’t finish the workout after two attempts, and nearly quit right there and then. It was an embarrassing, spectacular failure.

I learned a lot in that first Open. Like “BREATHE!”

I’ve done every Open since then, and will sign up in ’22 because I learn something new each time. Seeing how other athletes tackle a problem… cheering on swolemates as they try something for the first time… It’s fun to part of something bigger. And at the end I’m jazzed to work on all the things I couldn’t do well. Looking at you, strict HSPU.

Robyn S, early morning CompEx coach

To test myself physically and mentally as well as seeing others push themselves harder than they would in the normal circumstances of a class and the smile/feeling of accomplishment they show after they finish a Open WOD. I also love the nervousness, excitement and the “oh, shit” of the Open workouts and being able to share that with the Crossfit community. For me that is “FUN”! 🙂

Ron H, afternoon/evening coach

Many of us do CrossFit for the fitness family it fosters. There’s no other time where that’s better displayed than the Open.
I go into the Open looking to gauge how far I’ve come in my fitness journey. That might translate to wondering where I land on a leaderboard of hundreds of thousands, or how I stack up to that one person I’m always comparing my scores to.
What you don’t realize though, is that every rep along the way you’ll have an entire gym community of sweat & support. In the Open, more than any other time, our community comes together, it lifts you up, & it challenges you to reach the best version of fit you have to offer.

Want to build your CrossFit Tool Box?

These useful items help you with some common issues in the gym and beyond- some to help you gain an advantage, some to avoid pitfalls, and some that are just nice to have. I’ll be listing options as “Good”, “Better”, and “Best” as it depends on your preference and budget.

The following are links to products we recommend, some are affiliate links which add no extra cost to you.


We use our hands to address nearly all of the equipment in the gym, from the pullup bars to gymnastics rings, barbells to odd objects, dumbbells & kettlebells, and more. Make sure you have hand protection to avoid more frequent hand care and maintenance. I keep two pairs depending on how serious I’m taking the workout… one for training and one as a backup in case the first pair fails (as the fabric will weaken over time/volume)

Good: Element 26 Iso Grips

Better: Bear Komplex 3-Hole Carbon Hand Grips or Picsil Azor Grips. Either is fine, but you’ll always want as much coverage as possible.

Best: Victory Grips 3-Finger. These have become my favorite brand of grips due to their robust designs and selection of durable materials. Like other grip companies they come in a plethora of cuts, but I’d always suggest a grip that give you a good amount of coverage. For most people a three-hole design would do well, and you don’t have to utilize the holes either (it’s a nice option to have). Four-hole designs seem to almost have too much material in the way if you don’t have it properly sized.


Sometimes you need a bit of extra support when your technique or tissues aren’t up for the job. In the gym we’re constantly bearing weight on these joints whether it’s a barbell in a rack position, supporting our bodies on the ground, or taking a bell to an overhead position. In an ideal world your flexibility and stamina would be able to bear the loading, but until then you may need these in your bag.

Good: Wrist Wraps – These are the most basic in design and do the job when you need them. Basically you have a long piece of fabric that wraps around the wrist. You simply twist to tighten to your preference.

Better: RockTape Wrist Wraps – This is an intelligent melding of the two most popular types of entry-level wrist wraps. The twist-to-tighten fabric wraps and the stretch-and-tack wraps.

Best: Richmond Weightlifting Wrist Wraps – These leather wraps feature a unique design that feel like the sturdiest wraps I’ve ever used and it gives me a boost of confidence in my heaviest lifts on my not-so-great days.


Learning how to brace your truck to protect your spine are some of the first things we teach our athletes (plank, anyone?). At some point in your CrossFit career you’ll have to develop better bracing habits and a weightlifting belt can help you setup for lifts more consistently. There are only two options on this list. Maybe you’re just paying for the brand as I haven’t had the chance to test the E26 belt, but 2Pood has been around the CrossFit realm for a very long time and are now a sponsor of USA Weightlifting.

Good/Better: Element 26 Self-Locking Weightlifting Belt – This is basically a replica of the 2Pood straight belt, but it came after and the Element26 equipment just doesn’t seem as high-quality (it’s the Titan Fitness to 2Pood’s Rogue Fitness, if you will). Solid enough for most athletes it’ll get the job done when you want to take your weightlifting to the next level.

Best: 2Pood Straight Belt – This is the industry standard now. Those old-school belts with weird shapes aren’t any better because people just don’t know how to use them properly. The velcro on this is probably the best on the market, but with use and time it’ll fade and you’ll have to re-up (though I’ve had mine for about 4 years and it still works like a charm)


I’m only going to talk about one particular (dare I say) magical piece of equipment that fits into any bag. My choice comes with two so you can have one that travels with you, and one you can keep at home.

Good/Better/Best: There’s only one choice and that’s the Floss Band.

You can 1.) do shoulder prep, 2.) use it like a Crossover Symmetry for shoulder development, 3.) if you throw a loose knot in you can use it like a jump stretch band, 4.) you can floss your joints and tight muscles for better recovery, 5.) you can use it for squat prep and knee rehab. It’s a miracle tool!


We say it all the time in the gym: most people have weak butts. Let’s get it stronger with some specialized targeting equipment.

Good: Hamstring Curl Strap. The easiest to setup and second smallest of the bunch.

Better: CAP Roman Chair, basically a baby GHD (Glute Ham Developer). I wouldn’t do volume situps on this (depending on body type), but this is solid for building a bulletproof back and booty.

Best: Booty Bands, to learn how to externally rotate your hip and get those glutes stronger! We use them for preparation, but have you ever done a full workout in these?


These aren’t necessary at all, but for those who want that extra challenge a weight vest or a ruck would be a great way to overload bodyweight movements to increase difficulty.

Good: Titan Fitness Adjustable Weight Vest. Cheapest but definitely not as comfortable as it could be though it’s modular enough to change how much is weighs. I don’t personally like these vests because of that- where do you store the extra weights when not in use? I also dread that part of it could fail and you could get hurt by a loose brick.

Better: Bear Komplex Weight Vest. It’s great supporting a brand that was born out of and has supported our culture for a long time. While not the most comfortable, it features some nice hardware for fastening and works well for most people.

Best: 5.11 Tactical TacTec Weight Vest. This was the first style of vest popularized for CrossFit competition at the CrossFit Games. It continues to be some of the best because it was designed for actual combat use, keeping mobility and usability in mind. Probably the most secure and most comfortable out of the bunch. I love mine and because it features tons of loop on it you can add all your favorite morale patches.

Stay tuned for Part 2 later this week!