Michael, Ryan, and Owen during CGO 18.4

Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.


+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)

CrossFit WOD for Wednesday 6/20

establish a deadlift max in 20 minutes, then

15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)

Post time to whiteboard!

Kettlebell WOD

Joint prep, Sandbag drags

– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds

**ME Trusters test**

5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters

**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps

Odd object TGU!

Welcome to June! The sun’s out, and we’ll be outside celebrating our incredible community in the 2018 Pride Parade! 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.

Details soon…save the date, Sunday, June 24, and come walk with Foundation CrossFit! We’re going to have a ton of fun!

And here is our 2018 SPECIAL EDITION Pride shirt! Pre-order so we can ensure you get the size, color, and style you’re looking for! Order here now: https://fcf.sites.zenplanner.com/retail.cfm


CrossFit WOD for Saturday 6/2

CGO 18.1 – Rx

AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row

CGO 18.1 – Scaled

AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row

Post reps to whiteboard.


We regret to inform you that effective immediately Adrian is no longer a coach of Foundation CrossFit. We appreciate the time we had with him, his passion for Olympic Weightlifting, and his assistance in developing our Foundation Barbell Club. We wish Adrian all the best in his future endeavors.

During this transitional time, our focus remains on you, our athletes, and providing you a great fitness experience.

What changes can you expect?

Other than seeing a different face coaching your mid-day and evening Olympic Weightlifting classes, you will see no immediate changes. We will be adjusting coaching schedules accordingly to provide coverage for all our regularly scheduled classes.

Thank you for registering for the current Olympic Weightlifting and Powerlifting cycles. There are a large number of you ready for big weights – with that said we need to be proficient with space so make sure you and your partners stay focused on your work. If you’re in early, hit your personal accessories and stretches. Get your snatch positional stretches specifically if you’re in Olympic Weightlifting.

If you’d like a PDF of the current program please email barbell@foundationcrossfit.com.

*** 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)


Preparing to lift weights is like telling a good joke: it’s all about the setup!


+ 10 Bench Press Mistakes – StrongLifts

CrossFit WOD for Tuesday 4/24


5 rounds for max reps:
max bench press, BW/.65BW
max pullups

Post score to whiteboard!


3:00 on, 1:00 off
– 1 ramp run
– 3 bench over & under
– 9 rolling v-up
Go for 15:00

2:00 on, 1:00 off twice
1. knuckle drag sandbag
2. body drag sandbag
3. plate jumps

2 rounds
1:00 burpees, :30 rest
1:00 jumping lunges, :30 rest
1:00 bear crawl, :30 rest
1:00 primal crawl, :30 rest

tabata one-arm plank (switch arms every round)

max wall sit (no hands on legs)

Gymnastic Strength WOD

hip extension work

Read more: Honesty & Consistency – Foundation Barbell

An Open prep class getting their hips ready for work


+ CGO 18.3 Workout Details and Scorecard – CrossFit

CrossFit WOD for Friday 3/9

CGO 18.3 – Rx

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

CGO 18.3 – Scaled

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

Post scores/times to whiteboard!

Olympic Weightlifting WOD – Week 1/8, Day 3/3

hang clean + clean + jerk
overhead squat max

Powerlifting WOD – Week 1/8, Day 3/3

bench press max

deadlift max

Gymnastics Strength WOD

more muscle-up development

Kettlebell WOD

30-20-10 reps of
push press


Banded deadlift 2×10 @ 50-55% of 1RM

– 3 sets of 30 reps, banded good mornings
– 3 sets of 8 reps, glute hamstring raises
– 3 sets of 30 reps, hip extensions

See what we did there?

We’re all feeling it. The doldrums of the PNW winter. Let’s start thinking ahead to the warm days of spring we enjoy so much!  It’s not only time to clean out our closets, it’s also a great time to revisit our fitness goals or set new ones. Summer is right around the corner. Maybe a marathon? Maybe an obstacle race? Maybe hiking Rainer? Maybe it’s turning off Netflix? We can help!


We invite you to join us for our upcoming free, no obligation Community CrossFit Class!

  • Saturday, March 31st at 12:00 PM

These classes can be ‘just sweaty’ or ‘super tough’. We’ll guide you through it! All levels of experience and fitness welcome. Let us show you how we can make CrossFit approachable for everyone! You can RSVP here.



There is a little reward in it for current athletes when you Refer a Friend. If your friend registers for our on-ramp program, you’ll each receive a $25 credit towards your memberships!


  1. Have your friend Get Started in one of our on-ramp programs.
  2. Have your friend enter your name on the “Referred by:” line on their waiver.
  3. When your friend enrolls in our Foundations Course or Experienced Athlete Transfer Week, you will receive a $25 credit towards your next month’s membership.
  4. Your friend will receive a $25 credit towards their first month of membership following completion of their on-ramp.



Registration for our next Foundations On-Ramp Course  is now open and it will run April 3rd through April 28th.  This course is 12-classes over 4-weeks. Details and sign up here!

Should we make this a shirt or hoody? Quasha designdid it!

Since Spring Cleaning is about to get underway FCF has some new guidelines for our furry friends while in the gym.  These guidelines are set up to ensure a safe, healthy, happy environment that we strive in our community, all of which apply to humans and canines alike!

We welcome well-behaved dogs into our community and love having them here, but, there are circumstances in which it is better for the community, and equally important for your dog, that they stay home while you work out.

CLEANLINESS. Short hair or long hair, do your dogs leave behind a trail on the ground? What if there was an accident? Do you vacuum/clean it up afterward? You realize that a fellow athlete may be doing their next set of burpees or situps or mobility on that same spot on the ground.

SAFETY. Are your dogs free from harm? There is a lot of potentially dangerous equipment and moving people around. Constantly. Consider your dog’s physical and emotion safety. Some signs to look for in your dog that indicate they are not relaxed; lip licking, panting, yawning, shaking, and whining.

COMFORT. Remember that not everyone loves dogs. That could leave some of your fellow athletes apprehensive about moving about the space free of anxiety. They, like you, pay for a membership so they have a safe place to go to to relieve stress, not add to it. Take this into account that is it not uncommon to be allergic to dogs. Some people are effected by just having dog dander in their environment. This would make it physically uncomfortable for those to enjoy their time in the gym. Also any aggression by an animal towards a human is a no no.

DISRUPTIVENESS. Is your dog being disruptive to class? Barking and whining are a normal part of dog’s communicating, but when it’s loud and rowdy during our classes it becomes difficult, tiresome, and annoying in the gym. You and your swolemates are paying good money to be taught by our coaches. Any extra noise/distraction is very difficult for staff to talk over, and for athletes to pay attention to.

SPACE. Is your dog taking up floor space that is needed by other athletes? Is your pup blocking equipment, or worse- using needed equipment. Our community is ever-growing and space in the gym is limited. If you are an evening athlete, you know this all too well. Please keep in mind the space that is needed for you to tether your dog and the radius of movement they have on their leash (this is not an invitation to shorten your dog’s leash). Better to leave the pup at home and show up late, than to bring him or her to the gym and be a nuisance.

EQUIPMENT. What are you using to “park” your dog? First, we only support having your dog on a harness. If your dog is tied up by a collar, they can easily hurt themselves if they are pulling. A harness provides a safer experience for your dog. Using equipment such as kettle bells to anchor your dog is fine, but please put the equipment away when you are finished. Gymnastic mats are NOT to be used for your dogs! If they need something comfy to lay on, bring in a towel or blanket for them. Make sure they aren’t in proximity to equipment that can be chewed on either. Lacrosse balls, Crossover Symmetry systems, etc.

If your dog is struggling with separation anxiety of being in the gym, we encourage you to help them out by training them. Come into the gym on one of your non-training days at an hour where there are less athletes in class, and focus solely on helping your dog acclimate to the sounds and movements in the gym… Remember: this means no working out for you that hour!

” If you reward your dog for doing something, she will repeat the behavior. If there is no reward, the behavior will go away. Simple, right? But we don’t always think about it. We are actually training our dogs every instant that we are with them, but we don’t often use that to our advantage. If you don’t pay attention to what you are teaching your dog, you could end up training your dog to jump on you, whine for attention, and run away when called!”

– Ahimsa Dog Training

This is very easily applied to training your dog to be relaxed in the gym while you work out. Make smarter choices for you and your animal.

Otis, canine member of Foundation CrossFit since 2011

We ask that you take these guidelines and philosophies into consideration when you bring your pup into the gym. If you have any questions regarding these guidelines or anything dog training related, please don’t hesitate to ask us.

Coach Andrea has spent over 2 years training her dog Theo at Ahimsa Dog Training, which led to her certification to be a Certified Therapy Team. As a team, they do work around the community to help de-stress people.

She also volunteered at the Seattle Humane Society in their Dog Behavior and Socialization devision. If it were not for all the passion she has for dogs and positively-reinforced training, Theo would not be the well behaved boy that he is.

Some resources:

Ahimsa Dog Training
Homeword Hound Seattle
Seattle Puppy Works
Kikopup on YouTube