One of the most-wanted skills in a CrossFit gym is the muscle-up. In the realm of CrossFit a muscle-up is where you hang off of a bar or a pair of rings with completely extended arms before pulling yourself up and over to a support position with arms fully locked out.

On paper it’s simple: pullup + dip = muscle-up. For anyone who’s attempted the skill knows there’s a lot more to it. The body control required and the positions you need to be in take tons of practice. The timing of when to transition between positions also needs to be respected, otherwise you get “close” (but “close” is still a no-rep!)

In classes we do our best with the time allotted to gloss over the positions and the skills. If you are paying attention and varying your practice (strength vs skill vs timing) in classes you should be increasingly closer to the end goal. The last variable is desire: how bad do you want it? This dictates your practice and hopefully the quality of that practice.

It takes tremendous strength and power to accomplish this and we love celebrating the first rep.

Robyn has been working hard on developing a solid foundation of strict pullups and strict dips, both with their fullest range of motion. She’s also been working on being more powerful with her kip (for torso elevation) and her timing of shooting the knuckles, elbows, and chest over the bar.

Congrats Robyn!

CrossFit WOD for Wednesday 10/16

5 rounds for time:
200m kb/db farmer’s carry, 2×24/16/8kg or 2×50/35/20lbs
10m kb/db lunge, 2×24/16/8kg or 2×50/35/20lbs
10 kb/db burpees

Post time to whiteboard!

READ: Howard Cohen American Masters Weightlifting Championship 2019 – Hosted by Fortis Sports USA
REGISTER: Carl Paoli’s Last-Ever Muscle-Up Master Class presented by Foundation CrossFit – Freestyle Connection
WATCH: Travis Mayer does 20.1 for the 3.5th time! – Training Think Tank

Kelsi writing up names

From the beginning of CrossFit in every iteration of an affiliate gym there was always a place where daily results were logged. had/still has the comment section. Some gyms had chalk boards, some used paper journals. Most use whiteboards. Nowadays many affiliates use computer kiosks with software systems*. We stay “old school” at FCF and do our best with the 8 or so whiteboards in our space.

As Ben Bergeron has said

In an era of high-tech everything, we’re often asked why we haven’t upgraded our old-fashioned system for something sleeker. The answer is simple—there is no technology or software that can match the community-building power of the whiteboard. It’s the first place we go when we arrive each day, and the last place we visit before leaving. We learn there, laugh there, and bond there. There’s never a line to get there, and nothing to click through or navigate.

… Together, they tell the ever-changing story of us—our successes, challenges, breakthroughs, hard-won lessons, and all the emotion in between.

This is why it’s important to get your results up on our whiteboards. Not only does it keep you accountable to do the same amount of hard work everyone else is putting in, but the results dictate the future programming. As a group, if we aren’t great at testing thrusters, guess what we start working on? If we hear tons of complaining when it comes to running performance what do you think we’ll start seeing more of? All the same, when people enjoy the frequency of some back squats, I’ll keep it going weekly until I feel like we need to move on.

The programming isn’t always out to only attack weakness- we still prescribe to the roots of the CrossFit methodology: constantly varied functional movements executed at a relatively-high intensity. This means you’ll come across movements you love, movements you loathe, and movements you’ve never tried before.

At FCF we to have a more intelligent approach, making sure we’re varying it up enough to keep you stimulated.

Keep your progress going- proudly put up your results at the gym!

CrossFit WOD for Tuesday 10/15

every minute on the minute for 10:00
– 3 hang clean + 3 jerks (novice/intermediate)
– 3 hang clean thruster (intermediate/advanced)


3 rounds for time:
90 double unders
40 dumbbell hang clean & jerks, 50/35/20lbs

Switch hands every 5 reps for the dbjc&j. Post time to whiteboard!

READ: My Top 5 Breathing Exercises for Stress Relief – Chris Kresser
REGISTER: Carl Paoli’s MUSCLE-UP MASTER CLASS at Foundation CrossFit – Freestyle Connection
WATCH: How the Two-Hour Marathon Limit Was Broken – WIRED

A couple of clarifications about the next FOUR Fridays:
– The evenings won’t be run like a traditional class, but as a member you should still come in to do your workout: we’ll have warmups and skill prep written on a whiteboard for you to follow!
– You don’t have to be registered to throw down during FRIDAY NIGHT LIGHTS.
– You don’t have to have completed the Online Judges Course to judge anyone.
– If you are retesting you are responsible for providing your own judge.
– If you really care about improving your performance record your workouts so you can analyze it (like in the video below)
– The three raffles for Friday Night Lights are for everyone who is present. There are many ways to earn tickets.

Leaderboards as of Sunday evening
FCF Ladies
FCF Gents

CrossFit WOD for Monday 10/14

AMRAP in 10:00 of
200m run
max unbroken pullups

then take 10:00 to establish a front squat 1RM

Post results to whiteboard!

READ: “Goodnight Moon,” Almost 75 Years Later – LA Review of Books
WATCH: How to Video Reveiw to Improve Your Repeat – Training Think Tank

Recover and stretch after your 20.1 performance. Redemption Sunday for those retesting! Bring your own judge!

CrossFit WOD for Saturday 10/12

You Go, I Go AMRAP in 40:00:
10 pullups
20 pushups
30 squats


You Go, I Go AMRAP in 40:00
10 hspu
20 single leg squats
30 pullups

Athletes will alternate lines of each workout: Athlete A does 10 pullups, Athlete B does 20 pushups, Athlete A does 30 squats, Athlete B does 10 pullups, Athlete A does 20 pushups, etc. Continue until time is complete! Post score to whiteboard.

CrossFit WOD for Sunday 10/13

every 3:00 for 24:00
200m run
250/200m row
35 double unders


establish a 1RM front squat

Post squat to whiteboard!

WATCH: Annie Thorisdottir’s 20.1
WATCH THIS TOO : Recovery 20.1 – The Active Life

The 2020 season has begun!

CrossFit WOD for Friday 10/11

CGO 20.1
10 rounds for time:
8 ground-to-overhead, 43/29/20kg
10 bar-facing burpees

Post time to and whiteboard!


READ: CGO 20.1 Workout Description and Strategies – Morning Chalk Up
LISTEN: 20.1 Strategy Podcast – MisFit Athletics
WATCH: CrossFit Games Open 20.1 First Thoughts – Training Think Tank

Owen doing dumbbell step-ups. How do you hold the dumbbell?

Today is the beginning of the 2020 CrossFit Games Open! The workout will be released tonight at 5pm PST on

This is significant because not only is it our SECOND CrossFit Games Open this year, but we won’t have another until October 2020.

Register if you want to potentially win some prizes and throw down with your swole mates at FCF’s FRIDAY NIGHT LIGHTS, but you can also do that without registering.

If you plan to participate, please PARTICIPATE! Go all five weeks and let’s set an example of what your fitness really is.

CrossFit WOD for Thursday 10/10

establish a 1RM shoulder-to-overhead, bench press, and deadlift

Post loads to whiteboard.

READ: Why Everyone Should Enter the CrossFit Open – BOXROX
WATCH: Getting the Most Out of the CrossFit Open – Training Think Tank

Come learn how to mount these gymnastics rings!

REGISTER: Muscle-Up Master Class with Carl Paoli – Freestyle Connection

CrossFit WOD for Wednesday 10/9

10 rounds for time:
25 double unders
15 wall ball, 20/14/8lbs to 10/9′
5 bar muscle-ups

Post time to whiteboard!

READ: Meet the Seniors Who Do CrossFit – Elemental
WATCH: Med Ball Progression – CrossFit

This Open we’re changing things up. Instead of having the CGO Event every Saturday morning we’re moving to Friday evenings.


  • Friday all classes will run CGO workouts.
  • We will still have 3:30pm and 4:30pm CrossFit classes.
  • Feel free to come in anytime after 3:30pm for self-guided preparation (general and specific warmups)
  • Event meeting at 5:30pm (and again at 6:30pm) to cover the preparation and any specific technique standards and judging particulars.
  • If there is a long queue, we’ll run heats until we’re done.
  • It’s still Champagne Friday so bring something to share and celebrate with!
  • Each week we’ll celebrate post-workout
    • Weeks 1, 3, and 5 will be at the gym.
    • Weeks 2 and 4 will be off-site TBD. Probably places with beer and food.
  • CGO make-ups or redo’s will happen on Sunday as long as you provide your own judge.
  • Otherwise keep your eyes on the blog for any updates!


  • Friday at 5:30pm and 6:30pm will be marked FRIDAY NIGHT LIGHTS on ZenPlanner. RSVP if you plan to attend.
  • Thursday’s 6am CompEx will move to Wednesday at 6am during the Open
  • Tuesday’s 6:30pm Mobility will move to Wednesday 6:30pm during the Open (and maybe beyond)
  • Sundays schedule will now be 9am HIIT, 10am Mobility, 11am CrossFit, 12pm CrossFit. Guided Training will still access during business hours.


  • 3 prize raffles from our wonderful sponsors per evening: 5:30pm, 6:30pm, 7:30pm
  • Must be present to win. One winner per hour. (Up to 5 per hour called)
  • Prizes from RARR Sportswear (joggers, tees, tanks, hats, gift cards), KILL CLIFF, O2 Recovery, Broadcast Coffee, Scrappy Bitters, Sprezza, Anderson & Cattone Physical Therapy, RPM Fitness, and more!


  • 1 ticket when you JUDGE any CGO performance.
    • You don’t have to have gone through the cert and there’s no limit to how many you can get!)
  • 1 ticket for THEME participation during FNL.
    • The Weekly Theme will be announced on the blog after the weekly workout announcement.
  • 2 tickets if you PERFORM workout during FNL.
    • We must receive a completed score sheet
    • You don’t have to be registered to compete. Just be there for the event!
  • 3 tickets for completing the weekly CHALLENGE.
    • Proof must be put on social or video emailed to
    • Each challenge will be announced after the weekly event is announced Thursday at 5pm.
    • Challenges must be completed before 5pm that following Monday.
  • 5 tickets if you pass the 2019 ONLINE JUDGES COURSE
    • Must email the PDF to
    • Can get these retroactively if done earlier this year
    • These tickets are available until the fifth week of competition in November.
  • 10 for officially registering via
    • Have Foundation CrossFit as your affiliate
    • Registration ends Monday 10/14 at 5pm PST


This Friday we’ll celebrate post-competition with a BBQ- we’ll have some proteins on hand, but would be grateful if you brought something to throw on the grill! See you then.

Our friend Carl Paoli will be coming to FCF on Saturday 11/9 to run his MUSCLE-UP MASTER CLASS! From Freestyle Connection:

The Freestyle Muscle Up Master Class is an intensive 2 hour course dedicated to examining the muscle up. This course breaks down the different types of muscle ups with the goals of:

  1. Identifying the 4 different styles of muscle ups and the parts within them.
  2. Sharing strategies to conceptually and physically develop each part of each style of muscle up.

Participants will gain transferable insight on the muscle up that can be applied to you and/or your athlete’s practice. The course format consists of practical theory work and discussion, as well as low intensity full group and small group progression and skill work. Participants will learn how to:

  • Choose what style of muscle up is right for you to start exploring with.
  • Identify the core parts of each muscle up style.
  • Execute skills and drills that yield the highest returns in performance.
  • Breakdown, redevelop, and apply the information to your practice.

After the course participants will have the tools to be able to:

  • Recognize, scale, and progress movement patterns to maximize motor control.
  • Know how to prioritize strength of a movement versus skill.
  • Identify how pushing and pulling mechanics develops complete and transferable movement patterns.
  • Apply these concepts to the muscle up.

This course is appropriate for movers, athletes, coaches, trainers, gym owners, and fitness enthusiasts of all abilities. All skill levels are welcome and encouraged to participate.


00:00-00:10  Intro
00:10-00:30  Master positions
00:30-00:45  Hanging and pulling mechanics
00:45-01:00  Kipping versus swinging
01:00-01:15  Transition work
01:15-01:30  Strict versus kipping muscle up
01:30-01:45  Spotting
01:45-01:55  Accessory work
01:55-02:00  Closing remarks

Ready to get your first muscle-up or improve your current one? Register here.

CrossFit WOD for Tuesday 10/8

AMRAP in 11:00
8 dumbbell step-up
1+1 strict HSPU + kipping HSPU
8 dumbbell step-up
2+2 strict HSPU + kipping HSPU
8 dumbbell step-up
3+3 strict HSPU + kipping HSPU
8 dumbbell step-up
4+4 strict HSPU + kipping HSPU

2×50/35/20lbs dumbbells to a 24/20/16″ box. Post score to whiteboard.

READ: Stop Having Dumb Debates About CrossFit – Russ Greene
WATCH: Simone Biles Nails Two Signature Moves at Gymnastics World Championships – NBC Sports
ALSO WATCH: Prep for the Open with MATH (Not As Boring As It Sounds) – Armen Hammer

Sam rows as Kenna passes judgement

This Thursday is the start of the 2020 CrossFit Games season as the CROSSFIT GAMES OPEN begins! You can participate officially by registering, or just show up to Friday classes to test yourself!

CrossFit WOD for Monday 10/7

12:00 to establish a 1RM back squat

2 rounds for time:
75 kettlebell swings
50 situps
1000m row

Post squat and time to whiteboard!


For the Olympic Weightlifting Track we are still working on some complexes to sharpen up your technique and timing- specifically your ability to get under the bar and stand it up. Accessories are designed for better shoulder rotation, core strength, and pulling power.

For the Powerlifting Track we have max-rep tests at 85% and accessories for lockout: hips & knees and shoulders & arms.

READ: Ever Wonder Why This Cute Seattle Walk-Up Coffee Window was Named ‘Monorail Espresso’? – The Seattle Times
WATCH: Kettlebell Swing Styles by Foundation CrossFit