The Big Climb!

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

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The 2018 FCF Intramural Open!

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!


Nutrition Q&A

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!


ONE Week…

You’ve heard us talking about it all month. You went hard this weekend and celebrated with us.

And now it’s time to gear up for our 8-week nutrition challenge!!

We’re kicking this week off with Hydrostatic Body Fat Testing today (there are STILL spots left) AND the launch of our challenge-specific website.

We wanted to create a separate site for the challenge so you have one place to go for all-things nutrition during the challenge. This is your home base for getting the support that you need to stay accountable, inspired, and motivated throughout the next eight weeks. Once you register to participate, visit the site daily! Food journals will be posted and shared with all, and we encourage you to interact with one another by posting comments on each others’ food journals and mini challenge submissions. Do not hesitate to ask questions to prompt conversation and discussion in your posts!

Still on the fence? We’re hosting a Q&A session after classes this Saturday, February 3rd starting at 12pm. Come by to geek out a bit about nutrition and get all of your questions answered (for example, YES you can still participate if you are counting macros). See you there!!


Come party with us!

Did you know that we have been in business for 10 years now? It’s true what they say, time flies when you are having fun (and busy busy)! Come celebrate post-2017-holidays with us at the Garage! We have a private area, the Echo Room, reserved for our party – bring a friend or two to come hang! We’ll have some appetizers for you early birds and Kristina will be DJing some dope tunes for us to chill and dance to.

RSVP to our Facebook Event! The venue is 21+ establishment, please remember your IDs! Looking forward to sharing a ‘cheers’ with you there!

Enjoy some photos of the very first FCF!


2018 Nutrition Challenge

You’ve heard us talk about it.

You’ve seen it written out on the board.

And now it’s just around the corner, our first nutrition challenge of 2018!


  • The challenge will be 8 weeks long, starting on February 5th, no cost to participate. Registration begins Friday 1/26. We’ll have a separate blogpost with directions!
  • We will have a specific website for all things nutrition challenge. We narrowed down your choices in nutrition protocol to: Paleo, Whole30, Low-Carb, or Keto. Please email Sheena and Sarah if you have a different protocol in mind.
  • A week prior to the start, we will have an educational week sharing guidelines to each protocol. There will be a nutrition Q&A led by Andrew and Sheena on Saturday at noon February 3rd.
  • We will be hosting the Body Fat Test truck right outside, on Monday January 29th. This is not required to participate in the challenge, though there are benefits to getting it done (and we highly recommend it). The cost will be $84 for both BEFORE and AFTER. MORE information on Hydrostatic Body Fat Testing HERE. 
  • We have check-ins, activities, and events planned to help you succeed in reaching your goals and keep you motivated to continue on throughout!

Introducing the CDP

Have you found yourself in class partnered up with someone for the WOD and gave them a tip (based on your own experience) as to how to do a movement better? Maybe it was just a cue that has worked for you and you wanted to share it. Did it make you wonder what it would be like to be trainer? If you’ve thought of it multiple times and may have some interest in learning more, we are excited to share that we recently created a Coach Development Program.

Our Coach Development Program is a 6+ month process in becoming a CrossFit coach. Whether you have experience in the field or may be brand new, this program is designed to help you become a trainer by observing, participating, and shadowing in our classes and having a mentor(s) to check-in with your progress. Our program will also allow you to learn the Foundation CrossFit history, mission, and values that are beneficial to potentially becoming a part of the team.

If this sounds interesting to you, we’d love to hear from you. Please send us an email [ and cc:] with the subject line “CDP Letter” with a letter of intent explaining your interest and experience (if applicable).

Thank You!

Thank you again to everyone who contributed to our adopted families from the Swedish Cancer Institute program! Much love to: Leah W, Jason H, Sonja, Max, Teada, Sandi, Sarah M, Colin B, Sheena, Stacey S, Michi, Laura W, Elise, Alexis, Nnenna, Helen, Long, and Jen W.

Tony, Andrew, and Sheena dropped off the goodies to Sharla on Friday, 12/15.

The donations were delivered to each patient after their appointments before the Christmas holiday last week. Sharla was kind to report back their reactions:

Family K:
Patient K was very tired after her treatment, but had enough energy to express her gratitude for the donations, especially this time of the year. Her full time job and daily radiation treatment has left her feeling fatigued most days. She shared that her older children are planning to come home from college to spend the holidays with the family. They have no special plans except to cook dinner and spend time with each other. Thank you for your contributions so Family K can have a full and stocked pantry for Christmas!

Family X:
When the items were delivered to the Patient X and his children after his oncology appointment, he immediately started saying “Thank You”. Unfortunately, he had just received news from the doctor that his cancer has now progressed to Stage IV metastatic lung cancer. Seeing all the holiday items after this particular appointment put a large smile on his face. He repeatedly expressed that this was more than what the family had asked for. He certainly was not expecting all these items and shared how much the gifts were going to help him and his kids. Thank you to the donors who made this humble man beam with the biggest smile the staff has ever seen on him!

A little kindness goes a long way! Again, thank you! We are grateful for all of you and already looking forward to next season.

SCI Holiday Program – Last Week!

Happy Monday everyone!

This is the last week we are collecting donations and we will be delivering our loot to Swedish this Friday, 12/15! I have added in a few more items to each of the families’ wish lists in the gym.

I also wanted to add that you can still sign up to bring in an item even though someone else might’ve already signed up to bring it in. We don’t have to fulfill everything on the wish list but I don’t see why we shouldn’t! ‘Tis the season of giving, if you are able to.

More information on the families HERE.

I’m so grateful to see the lists almost all full! Thanks again for being a part of our supportive community and for helping us give back!



SCI Holiday Program: Family K & Family X

‘Tis the season of extra giving! We have posted up the wish lists of the two families we are adopting this holiday season (via the Swedish Cancer Institute Holiday Families Program) with their corresponding boxes below. If you are able to, please sign up to donate an item from their list and bring it to the gym by 12/14. Please place a check mark next to your name & item(s) when you bring it in please!

Family K is a single mother of 4 children with breast cancer, now post-surgery and currently in radiation treatment. She has no local support & works full time to support her two youngest children & college expenses for her two eldest children. She is often very busy with her demanding work, daily radiation treatment & driving kids to activities. Her focus has been to get through treatment & support her children, but has struggled with finding time for herself. Family K could use some extra comfort this year during the holidays. Any help would be much appreciated.

Family X is diagnosed with stage III lung cancer. He has not been able to work for the past six months due to his medical treatment & unfortunately, his work does not provide vacation/sick hours so he has not been able to receive any income. He is receiving food stamps & recently lost the room he was renting for $500 that he shared with his two sons. He is looking into shelter housing at this time. Despite his situation, the patient continues to remain positive and upbeat about his treatment. He is a really humble guy and asked for very little items on his wish list. He shared that he would be grateful to receive any assistance.

“Monetary donations to the Holiday Family Project help keep this lovely tradition going. If you wish to financially support the program you can donate online at HERE or make a check payable to Swedish Medical Center Foundation, Indicating Holiday Families Program Donation in the memo. If choosing this option, we will gladly provide a Swedish Foundation envelope to you.”

Thanks in advance for helping us give back to families in need during this holiday season!