Bring in your jump ropes! Also if you didn’t already know, members have the option to store their gym gear in our cubby system. Just sign up on the clipboard in the back and you can get one assigned. That way you don’t have to lug your stuff around every time you come to the gym.

IN-GYM WORKOUT for Saturday 5/1/2021


15 med ball front squats, light
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)

Repeat until coach says stop!


for time:
120 double unders
60 wall ball, 10/20/30lbs
30 bar muscle-ups
60 mb clean, 10/20/30lbs
120 double unders

Post time to whiteboard!


Who’s else loves Bell Ball?

The excitement/dread comes from a non-fixed target potentially swinging and moving around- no ringing, no rep!

IN-GYM WORKOUT for Thursday 4/1/2021

a. Preparation

EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees

The goal is move well through these to prep joints and movement patterns. We’re also testing basic “easy capacity” as we’re not looking to sprint or push them to their limits yet, but it should provide a nice challenge. Customize the movements and weight suggestions to have everyone feel level.

b. Metcon

for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories

35:00 time limit. Rx would be 2×20/35/50+lbs DBs. How will you manage breaking down 60 reps multiple times? Post results to comments/whiteboard/your journal.

READ: When Men Started Obsessing Over Six-Packs – The Conversation

Everyone’s favorite piece of workout equipment

IN-GYM WORKOUT for Tuesday 3/16/2021

a. Preparation

Early: row then another 4 minutes working on stroke rates at 24, 28, 32, and 36
27 squat warmup
27 pushup warmup
27 kb deadlift warmup

b. Stamina

Then 50 pullups (of any sort) for time. 6:00 time limit.

c. MetCon

for time:
60 alternating DB snatch
40 box jump, 8/12/20″
20 bar muscle-ups
40 box jump
60 DB hang clean & jerks

Do 5 HC&J per side before alternating. Post time to your journals/the whiteboard.

READ: Four Takeaways From Mat Fraser’s Interview on the Joe Rogan Podcast – Morning Chalk Up

CONDITIONING for Thursday 9/10/2020


EMOM x 40:00
a. 40 toe taps
b. 20 v-ups
c. 10 pogo burpees
d. 5 SDHP
e. 40 shoulder taps
f. 20 leg lifts
g. 10 T-pushups
h. 5 hang clean & jerks

Adjust loading and reps as necessary. We’re essentially looking for :20 to :40 of work each round. Post results to comments!

READ: Zoom is Failing Teachers. Here’s How They Would Redesign It – Fast Company

The blog has been acting funny recently so you’re all just going to get text!

  1. Join us at 8am on Instagram Live and Facebook Live- we will have a quick workout and stretch session with Andrew
  2. And remember that Dave’s Midday Ab Challenge will be daily at 2:05pm PST for the next 13 days!

SESSION for Tuesday 4/28/2020


Shoulder prep. In addition to stretching, have them do some strict presses and push presses with their weight to prime the movements.

Do 10 good mornings and 5 double pushup burpees at a steady pace for 5:00

Get their heart rate up for 5:00 before the workout! Dealer’s choice on which movements you use.


for time:
40 speed skaters
10 single DB devils press, (5 right side then 5 left side)
40 speed skaters
20 alternating DB hang clean and jerks
40 speed skaters
30 alternating DB snatches

Rx dumbbell would be 50/35/20lbs.


for time:
40 speed skaters
10 (burpee + American backpack swings)
40 speed skaters
20 backpack hang clean and jerks
40 speed skaters
30 backpack thrusters

15:00 time cap. Speed skaters to keep the heart rate up. DB sets are small enough that you can go unbroken.

Post time to comments!

2nd Serving: Need More Work? (Endurance-Bias)

Walk two to three minutes to pre-warm your body.

Run two miles in the yellow zone (easy effort).

Run one mile in the orange zone (just outside your comfort zone).

Finish the final mile in the red zone (hard, but controlled).

Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, your “red line”).

Follow with walking two minutes to catch your breath and recover (take more time if needed).

Cool down by running five minutes at an easy effort and walking three minutes.

HSPU Strength Ladder

E2MOM x2 do 1-2-3-2-1 reps

I was fortunate enough to receive this email from one of our own long-tenured athlete Sandi Pants:


Going back to old times with a recipe exchange!  As the world is social distancing right now, many of us are experimenting in our kitchens to help pass the time.  So you have been invited to be a part of a Quarantine Cooking recipe exchange!  Yay!

Please send a recipe to the person whose name is in position #1 (even if you don’t know them) and it should be something quick, easy and without rare ingredients.  Actually, the best one is the one you know in your head and can type right now.  Don’t agonize over it… It is the recipe you make when you are short on time.

After you’ve sent your recipe to the person in position #1 below (and only to that person), copy this email into a new email, move my name to the top and put your name in position #2.  Only my and your name should show when you send your email. Send to 20 friends via BCC.

If you cannot do this within 5 days, let me know so it will be fair to those participating.  You should receive 36 recipes.  It’s fun to see where they come from!  Seldom does anyone drop out because we all need new ideas.  The turnaround is fast, as there are only 2 names on the list and you only have to do this once.

In the meantime, stay safe, stay healthy, and STAY HOME.

Happy QuarantineCooking!

Hopefully it’ll get to YOU soon, but since I’m now part of that chain I need people to send this to so COMMENT down below and I’ll get you added to my recipe list!

WORKOUT OF THE DAY for Thursday 4/16/2020

for time:
20 handstand pushups
30 DB Devil’s presses
40 pistols (20 per side, however)
50 DB front squats
60 v-ups


No Equipment Option
for time:
20 pike pushups with feet elevated
30 double pushup burpees
40 pistols (20 per side, however)
50 front squats with heavy odd-object
60 v-ups

2nd Serving – Need More Work? (Strength-Bias)

3-6-9-15-21-27 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups

HSPU Strength Ladder

every 2:00 on the minute x 2 do 1-2-3-2-1 reps

READ: If You’re Running During Quarantine and Wondering How to Stay Safe and Healthy, These Tips Might Help – BuzzFeed News



Remember muscle-ups?!

Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.

You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!

WORKOUT for Friday 4/10/2020

as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups

Post total rounds plus reps to comments!

2nd Serving: Need More Work? (Endurance-bias)

Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.

10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)

Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.

HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1

READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 News

HBD Scott!

Another day, another birthday workout request! This time it includes some high-level skills!

As usual, we want everyone to come to class and we can modify movements, loading, skill work individually.

Just remember!

CrossFit WOD for Thursday 3/5/2020

for time:
40 burpee box jump overs, 24/20/16″
40 pullups 
40 alternating single leg squats
40 wall ball, 30/20/14lbs

Each round ends with a 25′ handstand walk/bear crawls. Share time to whiteboard! Post-workout will be some wrist extension recovery work.

READ: Surfaces? Sneezes? Sex? How the Coronavirus Can and Cannot Spread – NY Times

Greg, Courtney, Ron

If you’re not on the Foundation Barbell/Level 2 Facebook page we have started a little accessory program called “The THICCening”

Many athletes are looking to improve themselves to reach the next level: hit those higher skills like muscle-ups, handstand pushups, pistols, and more. In classes we practice the skills thoroughly enough, but maybe still can’t reach the goal because we’re not strong enough. Enter these accessories aka bodybuilding. If we know certain muscle groups don’t have the strength for these skills we need to do some extra homework. Consistent practice will improve muscle strength and potentially size (because before you know it, Summer will be here.) Hypertrophy will come if you’re eating in a surplus- otherwise those muscles won’t grow- they’ll get strong as hell though.

Basically every day, Monday through Saturday, before or after your workout at the gym you can find the ThundrBro 100 10-Minute Finishers That Crush book in the back. ThundrBro was co-founded by Dave Lipson, a former competitive CrossFitter and Camille Leblanc-Bazinet’s husband. He’s moved into the physique and bodybuilding world so there’s an understanding of what we do on the regular. Inside the book there is a Post-It note with dates and which finisher to do each day.

I’ve done the work of writing the workout (and maybe adding some flourishes of my own) somewhere else on the page for easier reading. Once you finish the work INITIAL & DATE to show you’ve completed the job anywhere on the page.

Our goal is to Harry-Potter-and-the-Half-Blood-Prince the book for future athletes.

Since the work will be written out the variables on you will be a.) loading: you’ll need to use weights, heights, and resistance that leave only a handful of reps in reserve at the completion of each set; and b.) rest times: the book prescribes a static 2-3:00 rests between sets. While that works, our goal is volume accumulation so why not get more work done?

CrossFit WOD for Wednesday 2/26

“CELEBRATE LIFE” (from Wodapalooza 2020)
for time:
50 wall ball, 30/20/14lbs to 10/9/9′
40 calorie ski/row
30 dumbbell snatches, 70/50/35lbs
20 box jump overs, 36/28/20″
15 bar muscle-ups

13:00 time cap. Share times/scores to whiteboard.

READ: Muscle Damage For Size and Strength? – Tyler Hass for

Maia carrying a pair of 16kg competition kettlebells

CrossFit WOD for Thursday 11/7

for time:
200m farmer’s carry, 2×50/35/20lbs
60 anchored situps
200m farmer’s carry, 2×50/35/20lbs
50 dumbbell step-ups/side, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
40 dumbbell hang snatch, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
30 devil’s presses, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
20 dumbbell deadlifts, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs

REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection
(FCF Athletes can get a discount for this workshop- ask a trainer or email us!)
READ: The Secret of Loaded Carries – Dan John for T-Nation
WATCH: How to Treat and Eliminate Hot Spots