Get ready for some high-volume shenanigans!

David wearing a GoRuck ruck backwards during a Pregnant WOD

Today would be a great day to try some rounds wearing a weight vest or a ruck on your body if you plan to do MURPH with us on Memorial Day.


+ The Science Behind Compression Technology For Performance Recovery – Dr. John Rusin

CrossFit WOD for Thursday 5/17


5 rounds, for total time:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely 3:00 between each round.

Post time to whiteboard!


Every 3 mins for 15 mins

15 cal row
15 burpees


Every 3 mins for 15 mins

15 cal air bike
15 1 arm db overhead lunge steps


Every 3 mins for 15 mins

1 gym length weighted rope pulls
1 gym length 1 arm front rack kb carry (right)
1 gym length 1 arm front rack kb carry (left)
1 gym length weighted rope pulls

Limited-edition shirts (in very limited quantities) available now!

Rock yours at Safeco this summer

This Saturday we’ll be hosting our first SINGLET SATURDAY!

At 10am we’ll be covering a lesson on weightlifting, specifically the Weightlifting Technique Triad, then we’ll hit a complex for max weight, do some pulls or snatches, hit some accessories, then call it a day. It’d be nice to have all morning/afternoon/evening athletes mix and mingle and challenge each other to new levels of lifting. We’ll play some of the Pan Am Championships and we’ll prep for the last week of the May program.

It costs a class and is open to anyone confident in their own weightlifting skill set and limitations. We won’t be teaching basics, just sharpening the technique you already have.


+ The Grip Problem – Starting Strength

CrossFit WOD for Wednesday 5/16

overhead squat 5-5-5
snatch balance 3-3-3
hang (squat) snatch 1-1-1

Post heaviest loads to whiteboard!

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

hang clean 80/3 (3)
3 front squats + 1 jerk 83+/1 (2)
clean pull 105/3 (3)

good mornings 3×6
side bend 3×10/side
dips 3×15
bonus: banded tricep extensions 2xME

Powerlifting WOD – W2D2

bench press 90/3+

good morning 5×10
toes-to-bar 4×15
tricep openers 5×5

Kettlebell WOD

3 rounds
250m run
21 kb push presses
12 pull ups


Death by Kettlebell Swings
Minute 1, 1 swing
Minute 2, 2 swings
Minute 3, 3 swings . . . .

cool down & abs

I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!



+ Ears or Not Ears – Torokhtiy

CrossFit WOD for Tuesday 5/15

back squat 5x5x65-70%

CGO 12.1
max 6″ target burpees in 7 minutes

Post score to whiteboard!


EMOM for 10:00
– 6 pushups + 8 opposite down dog toe touch
– 8 jumping lunges + 6 goblet cossack squats

5 rounds, 1:00 on/:30 active recovery
– elevated mountain climbers
– box squat jumps
– dumbbell complex (row in plank + deadlift + power clean + overhead, alternating)
– swipes
– box jumps

1-to-10 ladder
shuttle sprint & burpee

1:00 stations
– frog pumps
– crunch
– bicycle
– frog pumps
– reverse crunch
– russian twist
– flutter kicks
– frog pumps
– v-ups

Gymnastics Strength WOD

still rings and headstands

Here’s a recap of how Crystal, Andrew, and Johnrey did this past weekend at the LOFT SPRING FLING weightlifting meet:

This was Crystal’s first meet and while she’s used to being on stage as a stand-up, she was a bit nervous getting on stage to lift. She over-powered her first two snatches, then eked out her last snatch BUT she dropped it early because she didn’t think her technique was on point. What she didn’t remember is that these weightlifting meets aren’t based on the merits of your technique. These are based on work! Did you get the bar from the ground to overhead without pressing out? The judges gave it to her and so now she was on the board. Next up were her clean & jerks and she wrecked all three of them, no problem. Solid timing upward, great setting, then big punches and solid landings. A lot of the nervous stress had left at that point, leaving her to get the job done like she’s done many times training at Foundation CrossFit. Her first meet was done.

Then the dudes were next and this wasn’t their first rodeo. Unsurprising there was still a little nervousness involved. I did my best to mitigate the made-up tension there. We had Andrew come out and then HE DID THE SAME as Crystal and over-powered his first snatch. Instead of up, he pushed back. He adjusted then got his second to get on the board. Unfortunately he slightly kicked the bar outward for his last snatch and couldn’t hold it. Johnrey was next and he felt like he was missing out on the fun that Crystal and Andrew had- so he decided to lose the bar back over his head too! Later in the back we made a pact to never do that again. John still had to get a score on the board and he almost lost his second snatch backward, but he took a step back to save it and stood up to control. Bam. Had a good chase on the third, but couldn’t save it. Finally the guys had their clean & jerks left. Like Crystal before them, they’re both really efficient at these. Andrew missed his last jerk by pushing it away, even though the lockout was fast. Johnrey was challenged in the receiving position of the jerks. He missed his last clean as trajectory was off.

All in all, what a great time! CrossFit Loft did a great job with hosting their first weightlifting meet. Some hiccups along the way, but the competition finished in a nice amount of time. We ate at Ma’ono after! Big shout out to Paul S for coming out to watch.

So next time you see them tell them how proud you are!

THIS WEEK: Get ready for another quadruple, the start of a TUESDAY back squat cycle (linear), overhead squat/snatch balance/hang (squat) snatch and technique development, BARBARA, JACK, walking lunges, and the brand new MMMOKAYBRO complex.


+ An Open Letter About Female Coaches – Pau Gasol for the Players Tribune

CrossFit WOD for Monday 5/14

25-minutes, as many reps as possible:
20-calorie row
15 swinging high-pull
10 kettlebell clean & jerk, 24/16kg
5 handstand pushups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 1/3

HANG SNATCH 80/3 (3)
SNATCH PULL 105/3 (3)

box jump + depth drop 5×3
GHDSU 3×12
barbell bicep curl 4×25
bonus: band hammer curl 2x burnout

Powerlifting WOD – W2/3, D1/3


dips 5×12
chinups 5×10
bicep opener complex 5×5
bonus: band hammer curl 2x burnout

Kettlebell WOD

Week 11 Deadlift 3×5, then

“21”: goblet squats + double kb push press

Tomorrow, Saturday 5/12, three of our own will be competing at the LOFT SPRING FLING Weightlifting Meet at CrossFit Loft in West Seattle.

There are two sessions: Session A is at 1:30pm and Session B is at 3:30pm.

Crystal B will be competing in Session A and Johnrey M and Andrew S will be competing in Session B.

Come and support the team! I’ll be there judging and coaching.


+ This Gym Uses Your Gains to Keep the Lights On – Men’s Health

CrossFit WOD for Champagne Friday 5/11


Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

Rest 1 minute between exercises.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)

Post all five scores to whiteboard!

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

75/3 (3). 2:00 rests.

75/2 (3). 2:00 rests.

PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)

Powerlifting WOD – Week 1, Day 3

deadlift 85/5+
dumbbell chest press 5×15
dumbbell row 5×15
reverse hyper 5×10

Gymnastics Strength WOD

still rings and headstands


CrossFit WOD for Saturday 5/12

1-to-10 reps of:
hang squat clean, 35/25kg

then 1RM snatch

12:00 to complete as much as possible

CrossFit WOD for Sunday 5/13

for time:
25 weighted stepup, 50/35lbs to 24/20″
20 dumbbell snatches, 50/35lbs
15 burpee toes-to-bar
10 muscle-ups
15 burpee toes-to-bar
20 dumbbell snatches, 50/35lbs
25 box jump overs, 24/20″



+ “Discipline is constant. Inspiration is fleeting.” – Entrepreneur

CrossFit WOD for Thursday 5/10

4 rounds for time:
60 double unders
15 dips
15 SDHP, 25/15kg
15 hanging leg raise

4 rounds for time:
60 double unders
15 ring dips
15 SDHP, 2×20/12kg kettlebells
15 toes-to-bar

Post time to whiteboard!

HIIT WOD – 12pm

Every 2 min for 10 min:
10 Cal Row
12 Dbl DB Push Press

Rest 1 min

Every 2 min for 10 min:
12 Sandbag Squats
10 Cal Row

Rest 1 min

Every 2 min for 10 min:
10 Cal Row
12 Ball Slam

Rest 1 min

Every 2 min for 10 min:
12 Sit Ups
10 Cal Row

HIIT WOD – 5:30pm

3:00 on, 1:00 off, for 15:00
agility ladders
5 double pushup burpees
10 butt scoots
15 med ball clean
20 6″ two-hand target jumps
EMOM for 7 minutes:
6 step-up skip/side
5 squat thrust box jump
4 pushup + t-spine twist
3 box jump overs
– 60 crunches
– 30 reverse crunch
– 60 twisting crunch
– 30 twisting reverse crunch
– 60 t-spine twist (forearm) plank
– 30 leg lifts
– 30 elevated single leg bridge-up/side
– 60 frog pumps
– 30 fire hydrants/side
– 60 frog pumps
– 30 jumping lunges


We regret to inform you that effective immediately Adrian is no longer a coach of Foundation CrossFit. We appreciate the time we had with him, his passion for Olympic Weightlifting, and his assistance in developing our Foundation Barbell Club. We wish Adrian all the best in his future endeavors.

During this transitional time, our focus remains on you, our athletes, and providing you a great fitness experience.

What changes can you expect?

Other than seeing a different face coaching your mid-day and evening Olympic Weightlifting classes, you will see no immediate changes. We will be adjusting coaching schedules accordingly to provide coverage for all our regularly scheduled classes.

Thank you for registering for the current Olympic Weightlifting and Powerlifting cycles. There are a large number of you ready for big weights – with that said we need to be proficient with space so make sure you and your partners stay focused on your work. If you’re in early, hit your personal accessories and stretches. Get your snatch positional stretches specifically if you’re in Olympic Weightlifting.

If you’d like a PDF of the current program please email


This week in our still rings work we’ll see the introduction of transitions into half-hangs: both tucks and L-hangs.


+ Lumbar Spine Issues Be Gone – DEUCE Gym

CrossFit WOD for Wednesday 5/9

establish a heavy CLEAN & JERK for the day within 15 minutes, then

5 rounds:
max kettlebell swings
3 deadlifts, starting with 60/40kg, adding 10kg per round

Post 1.) CJ max, 2.) max kbs, and 3.) heaviest deadlift to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 2/3

hang cleans 75/3 (3)
3 front squat + 2 jerks 75/2 (2)
clean pull 100/3 (3)

good morning 3×8
side bend 3×12/side
dips 3×15

Powerlifting WOD – Week 1/3, Day 2/3

BENCH 20kg/5, 55/5, 65/5, 75/5, 85/5+

good morning 5×12
toes-to-bar 5×15
tricep opener complex 5×5

Kettlebell WOD

10 kb swings
10 monster walks: forward, backward, left, right
10 hip extensions
10 single leg extensions, left
10 single leg extensions, right
5 windmills, left
5 windmills, right
repeat for 4x

snatch test, 5 minutes



Today is all about rowing (after some still rings work) and making sure that you can move blazingly fast through the appropriate amount of rounds of CINDY (5 pullups, 10 pushups, 15 squats). Resume rowing as soon as possible. Can you recover on the rower? Can you push the pace and complete more than a 5k?


+ 2018 Regionals Events 1 & 2 Released – CrossFit Games

CrossFit WOD for Taco Tuesday 5/8

Max meters rowed in 30 minutes.

Novice: Every 5 minutes do 1 round of CINDY (5 pullups, 10 pushups, 15 squats)
Intermediate: Every 5 minutes do 2 rounds of CINDY
Advanced: Every 5 minutes do 3 rounds of CINDY

Post meters completed to whiteboard!

CompEx WOD  – 6am

MFT #1449

Gymnastics Strength WOD

still rings and headstand work

HIIT WOD – 12pm

TABATA assault bikes


AMRAP in 12 minutes:
9 mb clean
6 mb double knee situp
3 mb ramp run


EMOM for 10 minutes:
8 mountain climbers
6 step-up skip
4 offset pushup + t-spine twist
2 burpee box jump


Chinese planks, hip extension holds, reverse hyper holds, banded wall t-spine extensions, banded good mornings

HIIT WOD – 5:30pm

A) 1:00 stations for max reps:
– bike (calories) or ramp run
– lateral box step ups
– single/double under
– dodging punches
– rest
repeat for 3 rounds

B) for max reps/work:
– 3:00 walking lunge with press
– 3:00 battle ropes
– 3:00 figure-8 bicycle
– 3:00 elevated twisting mountain climber
– 3:00 ab wheels

Paul with 85kg

This week we’ll hit all of the shoulder-to-overhead movements for maxes, a max row w/ CINDY sprinkled in between, a clean & jerk max followed by a kettlebell/deadlift bruiser, a quadruple, TABATA THIS!, a hang squat clean/burpee-over-bar + max snatch workout similar to 18.2, and a chipper!

Also: LAST CHANCE to get registered for either Foundation Barbell cycle (Olympic Weightlifting or Powerlifting). Link dies tonight at 11:59pm! Registered athletes as of 1pm Sunday 5/6 here.


+ This Is Supposed to Be Hard – Breaking Muscle

CrossFit WOD for Monday 5/7

press 1RM
push press 3RM
jerk 5RM

Take up to five top sets to establish a max. Post maxes to whiteboard!

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

hang snatch 75/3 (3)
snatch pull 100/3 (3)
back squat 75/5 (5)
box jump + depth drops, GHDSU, barbell bicep curls

Powerlifting WOD

back squats 85/5+
dips, chinups, bicep opener complex

Kettlebell WOD

deficit deadlifts

Partner KB work
100 deadlifts, plank hold
100 swings, hollow hold
100 renegade rows, hang hold
100 goblet squats, rack hold

One partner working at a time while the other partner holds a movement. Switch as often as needed!