Another Action-Packed Weekend

Gil and his wife had a beautiful baby girl three days ago!

Yesterday we hosted OUTwod Seattle AND it was Tony’s 75th birthday (those Asian genes keep him looking young!)

#OUTwod Seattle! Super fun times for a great cause! Big thanks to all of our athletes today- especially the @outwod team! #HYFRsquad #liftheavylovestrong #forthekids #seattlepride #seattle #hellabuffbaes #hellabuffbros

A post shared by Foundation CrossFit (@foundationcrossfit) on Oct 22, 2017 at 2:57pm PDT

And we also had some athletes representing FCF at the 2017 Cascade Classic, this year at Magnuson Park (near the home of the original CrossFit North)

Team #FoundationCrossFit at @thecascadeclassic 2017! My job: take the group picture, bring water, adjust straps for muscle-ups. I failed at all three! I’m tired. Proud of Robyn for competing in the Masters Individual on Sat, and Zheng, Devin, and Bobby for Team on Sun. Huge thanks to Alexis for joining! Big thanks to all the judges and planners of course. Great event! #HYFRsquad

A post shared by Andrew Bueno (@kneesout) on Oct 22, 2017 at 4:12pm PDT

Training this week includes thrusters/toes-to-bars, rowing, a running chipper, ANGIE or something like it, a barbell complex, CGO 13.2, kettlebell swings & burpees, a farmers workout!

ARTICLES

+ Why Seattleites Love to Hate the Umbrella – The Seattle Times

CrossFit WOD for Monday 10/23

7 minutes to establish a 1RM thruster, then

every minute on the minute for 21 minutes:
a. 15 thrusters, 20/15kg
b. 10 toes-to-bar

Post max thruster to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 1/3

snatch complex, snatch ladder to 96%, back squats, shoulder presses, situps, broad jumps

Powerlifting WOD – Week 3/5, Day 1/4

push press, 3-grip pushups, bamboo bar, v-up lateral mb throw

Kettlebell WOD

mobility, swings and things