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.

Ander rowing


+ Seattle Sports Chiropractor Competes in Steve Austins Broken Skull Challenge – King 5 News

CrossFit WOD for Friday 12/15

HIIT (High-Intensity Interval Training) Class sample


:40 on/:20 off for 16:00
– speed ladder (trainer’s choice: medium difficulty)
– lateral shuffle shuttle
– med ball side throw
– rower

:45 on/:15 off for 15:00
– running jump rope
– slam ball squat thrusts
– dynamax knee strikes

:20 on/:10 off for 12:00
– frog pump
– (burpee) box jump overs

Post attendance!

Gymnastics Strength WOD

leg development

– tabata step ups
– 150 GHD hip extensions
– 200 calf raises (full ROM w/ control)
– 250 weighted crunches (

squat series, stretching, then ABMAGGEDON

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Rachael, Andrew, Ander, and Bri

The badasses featured above hit many personal records and got some competition experience under their belts. Foundation Barbell club has got a great 2018 in front of us!

If you haven’t been watching USA Weightlifting has been making a splash at the IWF World Championships this weekend.


+ Why You Should Eat More and Train Less This Christmas – Breaking Muscle

CrossFit WOD for Monday 12/4

Today is an example of what it’s like in a HIIT Class (Short Interval)

A – :20 on/:10 off x 4
– cross plank jacks
– squat jacks
– alternating side plank lateral raises, 2.5/1.5kg
– push-up jacks
– jumping lunge jacks

B – :30/:15 for 10:00
12 situp to hip up
9 medicine ball squat thrust + wall chest pass
6 shuttle runs, 20′
3 speed ladders

C – :45/:15 for 10:00
crush-grip squats
crush-grip deadlifts

– Rest 2-5 minutes between each workout.
– (B) and (C) simply “green light”/”red light” during the work/rest intervals
– Choose either 1in/3out or Icky Shuffle on the ladders
– Use kettlebells or sandbags for (C)

Kettlebell WOD


Our newest class on the FCF menu this November: HIIT!

HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), repeated numerous times. With the time spent in the higher spectrum of intensity, we cannot sustain that work too long, so you can expect a doable warmup into two or three workouts, then a post-workout task.

We utilize many multi-joint movements which are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results! The more work you do in less time, or the higher the power output, the more intense the effort. By employing intervals we dictate your work, but also allow you time to rest and recover. Allowing us to control time keeps your work honest and leads you to your goals faster than usual.

By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness. We keep it fun by trying new things we wouldn’t do in our normal CrossFit classes!

Beginning in November, we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.