The year is flying by and though it may not seem like it, Autumn is just around the corner.

HYFR Squad at the 2018 Big Climb For Leukemia

What have you accomplished in 2018? What WILL you accomplish by the end of 2018?

Let’s take a look at what we’ve done so far this year:

January – Our Annual Post-Holidays party.
February – the start of the CrossFit Games Open + the start of our nutrition challenge
March – the end of the CrossFit Games Open, The Big Climb 2018
April – celebrated the end of the nutrition challenge
May – CrossFit Games Regionals and Singlet Saturdays
June – PRIDE! We had our first PRIDE community day and raised money to benefit GSBA Scholarship Fund. Thanks again to those who dropped in and donated to this fund.
July – the thick of summer! Sun and fun and not a lot of clothing because the gym gets HOT

Lots of things are happening around here! You guys are working out hard.. as summer comes to an end (we think) – start to think about training goals for the fall – when the sun isn’t out as much. It’s important to keep goals fresh especially during fall/winter season, where it’s tempting to stay indoors often. We’re excited to put in that work with you all the rest of the year and gearing up for 2019!



+ Make the Most of Your Time – Gym Jones

Many of us live busy lives. You make the bed you sleep in. Where you are in life is a result of all the daily choices you make. Are you being efficient?

+ American Open Series 3 To Be the Largest Weightlifting Competition in History – USA Weightlifting

You might see some familiar faces pop up after the event ends in Las Vegas. It’s going to be a doozy.

+ After Battling Cancer, Linda Elstun Takes Third at CrossFit Games – Battle Creek Enquirer

The way I see it, there are three sides to CrossFit: CrossFit the Sport where being competitive about performance is paramount, CrossFit the Philosophy where being prepared for the known and unknowable is the name of the game, and CrossFit the Lifestyle where you live your life AHAP (as healthy as possible): become responsible for your own activity, nutrition, rest/recovery, and all other life habits. Get into one and it can easily bleed over into the others.

Upcoming Events

Mark your calendars now for all these events creeping up!

Joe, AB, Sheena, and Tobias

Sheena’s Farewell Shift
Friday, 8/17 from 3:30 til 7:30pm

Come celebrate our First Lady as she embarks onto a new journey. Plenty of KILL CLIFF, rosé, and Half-Seas Sparkling Cocktails (thanks Miles) for everyone!

  Tony at last year’s meet

Olympia Fall Open
Saturday, 9/1 at Fortis Sports USA in Olympia, WA

Watch as some of your fellow FOUNDATION BARBELL athletes complete in a local weightlifting meet.

The FCF Away Team at the 2013 event

Tough Mudder WA
Saturday 9/22 or Sunday 9/23

The Tough Mudder is 10-mile 20-obstacle race in the mud that can be pretty grueling, but with a team of fun CrossFitters it’s hella fun. “With no podiums, winners, or clocks to race against, Tough Mudder isn’t about how fast you can cross the finish line. It’s about pushing yourself — and your team — to discover what you’re really made of.” More details here.

Robyn in 2017, qualified again for 2018!

Cascade Classic 2018
Saturday 9/22 and Sunday 9/23 at Magnuson Park

A fitness expo put on by our friends downtown at Riot Athletics (formerly Xplore CrossFit) there are Elite individual events, Team events, and a Weightlifting Meet all in the same weekend. Plenty of things to watch, and plenty of vendors to buy fitness gear from (my favorite part!)

Team Foundation CrossFit at Cascade Classic 2017

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

Get a taste of our HIIT classes in CrossFit class today!


+ Imperfect Produce: Community-Supported Agriculture Delivery Service – Imperfect Produce

Would you be interested if Foundation CrossFit became a drop-off location? PS: This is my referral link.

CrossFit / HIIT WOD for Tuesday 8/7

shoulder taps, 90/90 hips, plate row, turtles, cossack squats, handstand/Hindu/dive-bomber pushups, pushup hold, mountain climbers, plate arcs, burpees, bicycle crunches, good mornings, jumping jacks, etc.

Endurance WOD

each for time:

The test is to run above medium-hard effort for all efforts, and ideally match the 800m times.

Happy Forth of July everybody! We have a limited schedule today.

9am CrossFit – Hero WOD MARCO, Olympic Weightlifting, Powerlifting
10am CrossFit – Hero WOD BOWEN
11am CrossFit – Hero WOD JOSIE

Enjoy your mid-week holiday!

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:


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

*** 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