The past 5 weeks of the CrossFit Games Open flew by! If you’ve been participating in our nutrition challenge this year, then it’s been an even longer past 8-9 weeks! Some of you took a Body Fat Test at the beginning of it and now the re-test date is here!

First let me just say, HOW is it already April?!

So.. some of you may be looking forward to retesting and some of you may not.. but let me remind you why to still show up for it.

  • You committed to it and paid for it, so follow through! Regardless what the outcome, you will have hard data to compare to 8 weeks ago and will have hard data to compare in the future.
  • If you retest and you met your goals, then AWESOME. Celebrate it! Keep up the good work. Use it to motivate you to continue well past the next few weeks.
  • If you retest and didn’t meet your goals, then better luck next time and keep working on it! This doesn’t DEFINE you. Numbers don’t define who you are or how you perform. Don’t be embarrassed. You can still improve and on your own timeline. There can be a number of reasons why you might not have met your goals but use this to motivate you to continue you well past the next few weeks.
  • It will help you determine your next steps. Do you want to continue on the nutrition lifestyle you chose for the challenge or try something different? We can take a look at your numbers, your diet, and workout frequency to see where we can improve.
  • If you didn’t take the Body Fat Test previously but would like to, now is your chance!


The process is similar to how we signed up last time: RSVP through your account with us via Zen Planner!

  1. Click HERE
  2. Select your preferred time slot.
  3. Log into your account to confirm your time and appointment.

Athletes who pre-paid for the test will not have accounts charged. Athletes who would like to test (for the first time) can still RSVP for an appointment time – your account will not be charged and you will need to pay Brian directly (cash, check, or cc). Non-members of the gym who are interested in testing may also sign up for slots through the same process of reserving an appointment time via Zen Planner and pay Brian directly (cash, check, or cc).


The Body Fat Test truck will be parked outside on 12th avenue! It is parked across the street (on the east side of 12th ave), directly in front of Katsu Burger. There are two changing rooms in the truck and there is a possibility that an athlete will be in the truck (whether getting retested or changing to leave/get ready) the same time as you. Bring a swimsuit, towel, and change of clothes. Please try to get tested BEFORE you workout. You may also use our restrooms to change and our shower for before or after your test.

You can read more about the process of BFT here. Please send your questions directly to Sheena at


You are awesome and we are immensely proud of you. Finish out strong, we’ll see you soon!

Throwback Thursday: Foundation CrossFit 3.0


+ Insterstitium: Scientists Say They’ve Discovered a New Human Organ – NBC News

CrossFit WOD for Thursday 3/29

5 rounds for load. Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Do all 5 movements to complete 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Post score to whiteboard.

Team Foundation Climbers, post-event (Results)

So proud to have so many people supporting the fight for blood cancers.


+ Stop Complaining About the CrossFit Open Workouts – Faster Heavier

CrossFit WOD for Wednesday 3/28

3 rounds for max total reps. 1:00 rounds of
– row (calories)
– box jumps
– jerks, 40/25kg
– kettlebell sumo deadlift high-pulls, 32/20kg
– wall ball, 20/14# to 10/9′
– rest

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Post totals to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 2/3

snatch, back squat

Powerlifting WOD –  Week 4/7, Day 2/3

back squat

Kettlebell WOD

The Covfefe Complex by Mike Linder

Goal is to use two snatch test bells or 1 size lighter

5 cleans
5 snatches
5 push presses
5 windmills (1 bell in each hand)
5 front squats

3-5 rounds. rest 2-3 min between rounds

Now that we’re looking towards the rest of 2018 here’s some of the things we’re looking at: still rings, heavy squats, the 2017 CGO retests, skills development, and mobility increases!

Note: beginning Monday 5/7 we’ll be retesting all of the 2018 CGO workouts to see how much more you can improve when you focus and have a set of movements you want to be better at! Schedule would be 18.1 that Monday, 18.2/18.2a that Friday, 18.3 the next Monday, etc.


+ Why Can’t Everyone Do the ‘Asian Squat’? – The Atlantic
+ Affiliate Leaderboard: Foundation CrossFit (Seattle, WA) – My Open Leaderboard

CrossFit WOD for Tuesday 3/27

for time:
2k row
100 toes-to-bar/toes-thru-rings
100 muscle cleans, 20/15kg


for time:
50 hang muscle cleans, 40/25kg
100 k2e
2k row

Post time to whiteboard!


SET 1 – EMOM 1:00 x 10

10 single/double unders
8 jumping lunges
6 slam balls
4 pushups

SET 2 – 4 rounds, 1:00 on/:30 active recovery

curtsy lunge with db / mountain climbers
db squat flow / box shuffle
RDL w/db row / squat jacks

SET 3 – 10-to-1 LADDER

shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)

Finisher: CORE

7 minute abs, 2 rounds x :30 each
reverse sit up
russian twist
flutter kicks
slow/no arms sit up
scissor kicks

CompEx WOD

MFT 1419

18.6/VERSUS XI finisher photo

We finished out the 2018 CrossFit Games Open and the Foundation CrossFit Intramural Open on Saturday with VERSUS XI! We’re still tallying up points to see who won the event.

The Foundation Climbers AFTER photo

Then on Sunday a number of athletes and their family and friends run up the stairwells of Seattle’s tallest building to support the Leukemia & Lymphoma Society of Washington. We raised $7334 in the fight against blood cancers.


+ Fit To Be – Freestyle Connection

CrossFit WOD for Monday 3/26

10-minute handstand, then

7 rounds: snatch + max snatch balances @ 75% of 1RM snatch

Post weight and total reps to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 1/3

power snatch + OHS
power clean + split jerk
rack jerk

Powerlifting WOD – Week 4/7, Day 1/3

back squat
weighted pullups
weighted hip extensions

Kettlebell WOD

Simple & Sinister

Week 4: Deficit deadlift 1RM

Well you had a chance to vote for it on facebook like me! Please read the official scoresheet and standards here!


+ The Last Conversation You’ll Ever Need to Have About Eating Right – GrubStreet

CrossFit WOD for Friday 3/23

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

Olympic Weightlifting WOD

clean DL + clean + jerk
front squats

Powerlifting WOD

back squats
power snatch

Gymnastics Strength WOD

chest-to-bar pullup development

Kettlebell WOD


In pairs, one athlete will hold a pair of dumbbells in front of a rower. The other partner will row the required distance before they switch roles. They partners will both complete 100-200-300-400-500m. If the bells come down at any point, the partner on the rower must stop until the bells are back up in the rack position.

Banded Sumo Deadlift 10×2 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets

David R and Ryan B

Empty barbells aren’t usually used in workouts, but can be devastating when used in high volume work like today.


+ There Goes the Gayborhood: Seattle’s Shifting Queer Geographies – KCTS9

CrossFit WOD for Thursday 3/22

1. tabata Gymnastics-style plank
2. tabata KBS (Hard-style)
3. tabata ring row
4. tabata push press, 20/15kg
5. tabata burpees
6. tabata muscle snatch, 20/15kg
7. tabata forearm plank
8. tabata KBS (Perfectly-vertical)
9. tabata handstand
10. tabata tuck jumps
11. tabata jumping good mornings, 20/15kg
12. tabata thrusters, 20/15kg

Post total reps to whiteboard!


7 rounds
Row 250m
1 weighted rope pull
rest 1min


7 rounds
Row 250m
12 Double KB Step Ups
rest 1min

Jon, Elise, and Michi preparing for some overhead squats


+ A Battle For the Heart of Yoga – When One Big Company Picks On One Yoga Teacher – Elephant Journal
+ The Truth Behind Kino’s Letter – Elephant Journal

CrossFit WOD for Wednesday 3/21

for time:
40 kettlebell snatches
40 kettlebell cleans

Post time to whiteboard!

Olympic Weightlifting WOD

snatch DL + snatch
back squats

Powerlifting WOD

back squat

Kettlebell WOD

Double Bell Complex for 12 minutes:
2, 4, 6, 8, 10, etc.
push press


a) strict sit ups
b) pull ups

a) side bends, (10/side)
b) bent-over-row

Big congrats to Sean K for reaching the 750 level of the FCFwodclub!


+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/20

4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups

*4-minute bonus for every 3 rounds completed.
– If you complete 1-3 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches + 30 burpees
– If you complete 4-6 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches
– If you complete 7+ rounds also do a 400m farmer’s walk and you should’ve had a great workout!
Scaled = 35/20lbs single dumbbell
Rx = 50/35lbs single dumbbell
Performance = 45/25lbs pair of dumbbells or 20/12kg kettlebells

Post total reps completed to whiteboard!

CompEx WOD

MFT #1414

Gymnastics Strength WOD

Kipping pullup, dip practice



E(2M)OM for 8 rounds/16:00

  • 2 shuttle run
  • 4 bicycle crunches (per side)
  • 6 pushups
  • 8 burpees
  • 10 air squats


5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)


4 rounds,1:00 per station

  • row
  • single/double under
  • burpees
  • rest

The 18.4 Finisher photo

What a weekend, again!

Here’s the current point totals for the FCFio2018

One more CrossFit Games Open event left… plus two more for VERSUS XI this Saturday! Event starts at 9am.

Everyone can play, and you don’t have to be there the entire time if you don’t want to. Though if you want to maximize your points, it’s helpful to be there for all three events. More details about it all tomorrow. In the meantime check out the facebook event for more up-to-date info!


+ The Big Climb with Foundation CrossFit – FCF

CrossFit WOD for Monday 3/19

Starting with an empty bar CLEAN & JERK every minute on the minute, adding weight after each successful lift. No more than 5 misses in total. Then

200m walking lunge for time.

Post load and time to whiteboard!

Olympic Weightlifting WOD

high pull + power snatch + OHS
high pull + power clean + split jerk
snatch push press

Powerlifting WOD

back squat
bench press
weighted pullups
weighted hip extensions

Kettlebell WOD

Simple & Sinister, then

Week 3: Deficit Deadlift 10×1 @85-95% of 1RM