In light of the ongoing federal shutdown, we have decided to waive the upcoming monthly membership fees for all of our current members who are furloughed and not receiving their paychecks.
We commit to helping people remain healthy and positive during these tough times. February dues will be waived so that they can keep coming in to CrossFit and hopefully provide them some relief during these tough times.
If you are affected by the federal shutdown please contact us with proof of employment with a copy/photo of Federal ID to recieve a waiver on your February 2019 dues.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-01-22 11:17:142019-01-24 13:56:16It’s Been Two Pay Periods
The Ocho Chipper – Rx (from the 2019 Wodapalooza Individual Events) for time: 30/20 bar muscle-ups 30 hang power cleans, 70/45kg 30 deficit HSPU (4/2″) 30 front squats 30 toes-to-bar 30 shoulder-to-overhead
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-01-20 14:26:222019-01-21 00:39:39Week of 1/21 Through 1/27
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Post starting point, finishing point and total reps completed to whiteboard.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-01-13 10:21:002019-01-13 22:42:19Week of 1/14 Through 1/20
The 2019 Foundation Barbell Cycle is here! A couple of changes have happened- please take a look at the document and read through. Classes still occur- just take note of day and time changes!
Here’s how Andrew did at the Alpha Winter Classic 2019 hosted by Alpha Barbell on Saturday in Pacific, WA.
PROGRAMMING
Monday 1/7
Tabata (20 seconds of work followed by 10 seconds of rest for 8 intervals) – handstand push-ups – single-leg squats – push-ups – jumping lunges
You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas. Post reps for each exercise completed to whiteboard!
Tuesday 1/8
10 rounds for time: 12 medicine ball cleans, 20/14lbs 6 ring dips 3 bar muscle-ups
Post time to whiteboard!
Wednesday 1/9
AMRAP in 20 minutes: 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls
Rx = 43/29kg. Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout. Post score to whiteboard!
Thursday 1/10
On a 12-minute clock: 1 minute of GHD sit-ups 1 minute of bar muscle-ups 2 minutes of GHD sit-ups 2 minutes of bar muscle-ups 3 minutes of GHD sit-ups 3 minutes of bar muscle-ups
You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups. Post reps for each exercise completed to whiteboard!
Friday 1/11
AMRAP in 20 minutes: 1 squat snatch 3 clean and jerks 30 double-unders
Rx = 70/45kg. Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less. Post rounds completed to whiteboard!
Saturday 1/12
in teams of 3, for time:
12 rounds of DT 12 deadlifts, 52/38kg 9 hang power cleans 6 push jerks
24 rounds of CINDY 5 pullups 10 pushups 15 squats
Partner 1 works on DT, Partner 2 works on CINDY, Partner 3 rests. Rotate and share reps as needed. Choose a weight that you can complete the barbell complex unbroken. Post time to whiteboard!
Sunday 1/13
5 rounds for time: 10 power snatches, 43/29kg 14 pistols
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-01-06 09:37:252019-01-08 15:59:24Week of 1/7 Through 1/13
Happy New Year to all of you! We welcome 2019 with open armsand tons of excitement. Plenty of goals to achieve, WODclub milestones to reach, and kilos to be lifted!
Our team is looking forward to an amazing year ahead, with many improvements and adjustments to our business. We’re excited to see you improve and sharpen your mind and movement. Our team has worked hard to create new options for you to reach your potential at FCF. In 2019, we are adding expanded options, both to capture the shift in market desires, and to respond to feedback from our own membership base.
CrossFit vs Barbell Memberships
First, all athletes that continue enjoying our product, membership prices will not change and your memberships features will remain the same. We have resisted raising prices since 2015 (even though our rent in the neighborhood definitely has), and strive to continue to provide an appropriately-priced premium experience in our market. We are fortunate enough to withstand the need to raise prices across the board for another year or more. With that said, we will be raising the price of just our lowest tier of 2x/week by $10, to $165. All members will receive grandfathered pricing as long as they remain an active member.
CrossFit memberships allow access to our popular instructional classes such as CrossFit, High-Intensity Interval Training (HIIT), Barbell, Mobility, and our seasonal classes such as Kettlebell, Endurance, and Gymnastics.
Barbell memberships only allow for our instructed Barbell classes (with Olympic Weightlifting and Powerlifting options) and Guided Training sessions. (More on GT below). We have created a new membership program for those who wish to focus solely on barbell technique. This membership will include all instructed Barbell classes and all Guided Training sessions. It will NOT include any of our other instructed classes (CrossFit, HIIT, Mobility, etc). This is a great option for those who want to solely focus on weightlifting.
Our instructed Barbell classes are back for the year and continue to be a part of our CrossFit program. We recommend these classes for those who want to supplement their CrossFit training. If prescribed weights are too heavy you might need to attend class. If you want to develop the strength necessary for higher-level skills such as pull-ups, ring and bar muscle-ups, single-leg squats, and handstand push-ups you might need to attend class. If you want to put on more muscle mass or develop unreal resiliency in your joint structures you might need to attend class.
Initially, in 2019, we will adjust our Barbell classes to 2x/week. The reason for the change is that we want to see athletes more invested in specified training- last year we saw a number of athletes swing for the fences and go all-in on membership frequency for classes. Expecting to CrossFit three to five times a week and do the Barbell classes three times a week on top of that, is a recipe for burn out. With the separation between a CrossFit membership and a Barbell membership, we believe athletes will achieve more with a direct focus in that particular style training.
That isn’t to say one can’t switch between the two monthly memberships. Athletes should try to train a strength cycle in Barbell for a month before going back to CrossFit classes. This is true especially of novice and intermediate athletes (experience of 1 to 12 months), who would benefit from cycling from one style of training consistently for a month before trying something new with the other style. Repeat as necessary.
Full Access Membership
When an athlete is consistent with a higher level of training and experience is solid, then the FULL ACCESS membership should be their next option. Balancing all available class options for conditioning, stamina, endurance, and skill-work paired with the strength work from Guided Training can lead to peak levels of performance.
You must be approved to join this membership level.
Guided Training
The question of “Open Gym” has been the biggest request we continue to receive. It is not in our philosophy or business plan to allow for an Open Gym setting due a number of reasons, including but not limited to:
The lack of space during our busiest stretches of the day and the week.
Distraction from instruction due to loud noises, workouts that detract from the learning experience in our classes.
The inability to watch what someone working safely and progressively towards their goals. Maxing out every session isn’t intelligent training.
In response to feedback, we are happy to announce we have developed a new program called Guided Training!
Here’s a quick look at our Guided Training implementation. GT is meant for those individuals who want to:
Increase strength levels and volume bases for CrossFit training
Achieve specific strength goals: hitting certain numbers for lifts or developing strength for higher-level skills such as pull-ups, bar/ring muscle-ups, single-leg squats, handstand push-ups, etc
Gain muscle mass
Rehab special needs due to injury or chronic issues
Train for specific and/or competitive events in Olympic Weightlifting, Powerlifting, Marathons, Trail/Mountain Hikes, Stair Climb, Obstacle Run, Kettlebell Sport, CrossFit competitions, etc.
The Guided Training sessions will be scheduled in 1-3 hour blocks depending on the time of day. Initially, we will limit this to times when we are open forclasses, and limit the number of participants in each block. The 5:30-7:30pm hours will not have Guided Training session due to space restrictions. This added access to the gym will be offered for $35/month on top of your regular membership.
You will receive a base-level program specific to you. Individualized Programs will be available for a fee after consulting with our coaching staff.
GUIDED TRAINING FAQ
Last updated 1/7/19 at 22:05
When/how can I start? How do I join Guided Training?
Fill out this form. You should receive your program within 48 hours if approved.
How much is it compared to my current membership?
It’s an additional $35 if you upgrade to FULL ACCESS, or it’s a $15 subtraction for Barbell membership only.
When do I get my program? How do I get my program?
After we determine your program there will be a folder in the barbell area where you can pick it up. It will be printed on blue cardstock.
Did the number of instructed Barbell classes drop compared to last year?
Yes, but last year our focus was on lifting and now our focus is back to pure CrossFit.
Can I start mid-month?
Yes, but that may mean you have an abbreviated program.
What if I don’t do the program? Do I get a refund?
There are no refunds. Once you fill out the registration form you are expected to see it through. Monthly programs expire just like classes. Don’t commit to GT if you cannot commit the attendance.
Can I receive more than one program at a time?
No you can only work one program at a time.
Can I get an individualized program?
Yes for a $50 fee we can discuss and design a specific program for you.
Schedule?
As of January 2019 you will have an opportunity to do your Guided Training during our regular hours: 6am-9am, 11am-1pm, 3:30pm-5:30pm, and 7:30pm-8:30pm.
What are the steps to access GT?
After filling out the Registration form your ZenPlanner login will be granted access to those special Guided Training sessions on the calendar. You should recieve your base program with 48 hours. RSVP for class, arrive, and lift!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-01-05 09:32:172019-01-07 23:29:542019 at FCF: Memberships, Barbell, and Guided Training
Catch Andrew competing at the Alpha Winter Classic this Saturday at 2pm! The event will be streamed live if you’re not there in person.
Also a number of people are starting an informal nutrition challenge for January. It’s not a gym-led educational challenge (so you’ll need your own plan to follow), but we’re all here to support you anyway.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-30 16:24:502018-12-30 22:17:38Week of 12/31 Through 1/6
2019 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority.
TRY IT
Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here.
READY TO GET STARTED?
We still have space in our 7AM and 4:30PM Foundations On-Ramp Course which begins Tuesday, January 15th. This course is 12-classes over 4 weeks. Click here for details.
ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!
This is a great time to support the fitness goals of your friends, co-workers, and loved ones. Refer a Friend and you’ll each receive a $25 credit towards your memberships!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-23 15:45:432018-12-30 15:53:55Week of 12/24 Through 12/30
5 rounds for time:
200m run
35 double unders
15 overhead squats, 43/29kg
Post time to whiteboard!
Tuesday 10/30
3 rounds for max total reps:
1:00 max handstand pushups
1:00 max broad jumps, 6/4′
1:00 max rope pulls, weighted
1:00 max calorie row/ski/air bike
1:00 max double kettlebell deadlifts
1:00 rest
AMRAP in 16:00
200m run
16 knees-to-elbows
200m run
2/1 rope climb
200m run
16 dumbbell snatch, 50/35#
Post score to whiteboard.
Friday 11/2
CGO 12.2
AMRAP in 10:00
30 snatches, 34/20kg
30 snatches, 61/34kg
30 snatches, 75/45kg
max snatches, 95/55kg
Snatch technique day and a retest of another old CrossFit Games Open event. Scaled division wasn’t around then, but we will use the Masters’ numbers: 20/15kg, 34/25kg, 45/34kg, 54/41kg
Post score to whiteboard!
Saturday 11/3
TEAM CINDY
AMRAP in 40:00
A) 5 pullups, 10 pushups, 15 squats
B) holds double kettlebell rack
Post score to whiteboard!
Sunday 11/4
4 rounds for time:
400m medicine ball run, 20/14#
25 wall ball, 20/14#
http://www.foundationcrossfit.com/wp-content/uploads/2018/10/September2018FCF-1-2.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-28 12:50:512018-10-29 05:51:44Week of 10/29 to 11/4
This photo is from October 12th, 2008 at FCF 1.0 when Tony and I were both about 135lbs and cherry-picking all the bodyweight CrossFit workouts.
Also Dave took 3rd Place at the Brute vs Beauty Beatdown 2018 at CrossFit Chateau!
PROGRAMMING
Going to try something new this week. Feedback is appreciated! Remember: whatever is on the whiteboard on the gym is the FINAL version of the workout of the day.
Do bigger sets, but try to use weights that you cannot do more than sets of 10 in unless at Rx loading. Be smart and prepare your hands for this work, whether shaving your calluses down or wearing protective wraps/tape/gloves/etc.
Post time to comments!
Tuesday 10/23
21-15-9-15-21 reps for time:
power snatch, 34/25kg
overhead squats, 34/25kg
* 35 double unders after each set
Be able to get into a groove with proper mechanics with high-cycling. Snatches are power dependent, OHS are mobility and stability dependent. High-skill cardio between rounds for practice.
Post time to whiteboard!
Wednesday 10/24
PILCHUCK
6 rounds for time:
10 front squats, 102/70kg
24 American kettlebell swings, 32/24kg
14 burpee box jump overs, 24/20″
It’s been four years since tragedy struck on the Marysville-Plichuck High School campus and we run this workout to remember the lives lost and to bring awareness for continued emotional support to the students and staff at MPHS. This is going to be hard.
AMRAP in 20 minutes:
400m run
8 dumbbell front lunges, 2×50/35lbs
12 bar muscle-ups
A classic cardio/weightlifting/bodyweight combo, today is about the muscle-up ability under fatigue. Scaled athletes will work on their respective pulling exercises. Push the pace hard on the run and lunges, then figure out how to further your capacity with the pulling at the end of each round.
If you happened to miss Thursday, you still have a chance at muscle-up practice here. Bar and ring muscle-ups are cool. Also like last week this will be a great retest for those who were here 7 years ago (!!!) and haven’t retested this workout since.
10 rounds (5 rounds each athlete)
10 power snatch, 34/20kg
10 air squats
Another Saturday, another Team workout. Do your hips have stamina? Let’s find out.
Post team and both times to whiteboard!
Sunday 10/28
every 3:00 for 21:00 (7 rounds)
7 pullups
7 weighted step-ups
7 pushups
– then –
tabata hollow rock
Interval work and midline burner dessert. Mmmm. Upper body and lower body will be taxed. Hold the weights however you see fit: farmers, rack, goblet, overhead, or some other way.
Post attendance to whiteboard!
FOUNDATION BARBELL
Today we start the last blocks of the year- the next four weeks are dedicated to testing and improving your strength levels before we take a break until the new year.
I think the Reebok CrossFit Speed TR is the best “budget CrossFit shoe” out there for feet similar to mine. Check out AsManyReviewsAsPossible’s review video above if you haven’t already.
For those who tried mine at the gym the other day:
This is great at-home (or office) option for in bringing circulation and nerve stimulation to specific areas (just lay or stand on it for five minutes then take a walk- it’s so good!). I first heard about it from Tim Ferris and was hooked after I tried it.
Face it, gym gear gets nasty. Use these in your shoes, your gym bag, and your cubby at the gym if you have one (if you don’t have one, sign up on the clipboard in the back there!)
http://www.foundationcrossfit.com/wp-content/uploads/2018/10/FCF-20081012.jpg453604Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-21 17:58:422018-10-24 16:05:22Week of 10/22 through 10/28
