Big thanks to Mike for running an awesome CPR/First-Aid/AED clinic!

CrossFit WOD for Monday 9/30

back squat 60/5 (7) then

4 rounds for time:
30 hand-release pushups
400m run

Post time to whiteboard. We max out a back squat next Monday.

CrossFit WOD for Tuesday 10/1

CrossFit Games Open 19.4
for total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest for 3:00 before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap is 12 minutes. Post score/time to whiteboard.

CrossFit WOD for Wednesday 10/2

:30 handstand walk then :30 off for 10:00, then

for time:
60 overhead kettlebell lunges, 32/20/12kg
50 burpee over kettlebell
40 toes-to-bar
30 kettlebell single-leg squats
20 inverted burpee

Post time to whiteboard!

CrossFit WOD for Thursday 10/3

kettlebell z-press 10×6, then

3 rounds for time:
50 wall ball, 20/14/8lbs
20 (strict) pullups

CrossFit WOD for Friday 10/4

CrossFit Games Open 11.1
AMRAP in 10:00
30 double unders
15 ground-to-overhead, 35/25/15kg

Rest 3:00 then 100 dips for time.

Post score and time to whiteboard.

CrossFit WOD for Saturday 10/5

in teams of two go as far as possible in 35:00
1600m run
100 pullups
200 pushups
300 squats
1600m run
300 situps
200 lunges
100 pullups
1600m run

One person working at a time. Each of the 1-mile runs must be done in alternating 200m efforts. Post time to whiteboard.

CrossFit WOD for Sunday 10/6

5 rounds for time:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overhead

2×50/35/20lbs. Post time to whiteboard.


We’re in a NEW cycle for October.

For the Olympic Weightlifting Track we will continue working on some complexes to sharpen up your technique and timing. You’ll have dedicated accessories for strict strength, and flexibility practice to improve your positions.

For the Powerlifting Track we have another cycle of squats, bench, strict press, and (this time) sumo deadlifts to increase those end-range numbers, also with a nice amount of accessories to improve the smaller engines.

READ: Arousal Management: The Science Behind Getting Mad at the Bar – Breaking Muscle
WATCH: USA Dominates in First Mixed 4x400m Relay. Allyson Felix Breaks Usain Bolt’s Record – NBC Sports
WATCH THIS TOO: Why It’s Almost Impossible to Bowl a 7-10 Split – WIRED

The 2020 CrossFit Games begins on October 10th!

CrossFit WOD for Friday September 27th

for time:
10 dumbbell snatches
15 box jump-overs
20 dumbbell snatches
15 box jump-overs
30 dumbbell snatches
15 box jump-overs
40 dumbbell snatches
15 box jump-overs
50 dumbbell snatches
15 box jump-overs

50/35/20lbs dumbbells to a 24/20/16″ box. Time cap 20:00. Post time to whiteboard.

CrossFit WOD for Saturday September 28th

WITH A PARTNER 42-30-18 reps for time:
cleans, 61/43/29kg
handstand/hand-release pushups

Each round begins with a 400m run together. Post time to whiteboard.

CrossFit WOD for Sunday September 29th

3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 power snatch, 40/25kg
1:00 box jump, 24/20″
1:00 calorie row
1:00 rest


front squat
bar/5-10, 50/5, 65/5, 75/5, 85/3, 95/1+

Post score and squat to whiteboard.

READ: How Vitamins Enabled America’s Processed Food Revolution – The Atlantic
WATCH: 21 Levels of Skateboarding with Tony Hawk – WIRED

photo by Pao Sanchez

CrossFit WOD for September 26th

(push) press
bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+

5 rounds, each for time:
10 bar-facing burpees
20 alternating front lunges, 44/30kg
10 bar-facing burpees

Rest as needed between rounds. 2-3:00 is ideal. Post press weight and fastest round to whiteboard!

READ: October is Filipino American History Month – Hood Famous Bakeshop
WATCH: Run Through Kauai – The Buttery Bros

Coach Dave took 9th place in his division, taking 2nd in two different events
(including “ANTAGONIZING”)

CrossFit WOD for Wednesday, September 25th

tabata intervals (:20 work, :10 rest, for 4:00) of:
chest-to-bar pullups
dumbbell thrusters, 2×50/35/20lbs
double unders

Rest 1:00 between tabatas. Cash out with 3:00 of muscle-up practice. Post all five scores to whiteboard!

READ: Numbers Don’t Lie: CrossFit Open Movements to Master – WODprep
WATCH: Will Dissly (TE) Make Recovery Smoothie – Seahawks Chefs

Robyn competed this past weekend in the Masters Women 50+ Division and placed 9th overall!
Her best finish was 6th place in the Tri Twice event.

CrossFit WOD for Tuesday, September 24th

bench press: bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+
deadlift: bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+
2:00 max bike calories

Post all three scores to whiteboard.

READ: Scaling CrossFit Workouts –
WATCH: Greg Glassman Interview at the 10 Year Affiliate Gathering – Armen Hammer

We had six athletes competing at the 2019 Cascade Classic presented by Riot Athletics at Magnusson Park this weekend. Our Team took third in their division!

Devin the Engine, Zheng the Firecracker, Maia the Beast, and Bobby Long Legs

CrossFit WOD for Monday, August 23rd

back squat
bar/5, 50/5, 75/5, 85/3, 95/1+


10-9-8-7-6-5-4-3-2-1 handstand pushups
50-45-40-35-30-25-20-15-10-5 double unders

1 rope climb or 6 side-to-side pullups to start each round. Post time to whiteboard!

READ: The 2019 Cascade Classic Leaderboard – The Cascade Classic
WATCH: Ground Game – The Ready State (formally known as MobilityWOD)

CrossFit WOD for Friday, September 20th

for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders

50/35/20kg. Post time to whiteboard!

CrossFit WOD for Friday, September 21st

bar/10, 50/5, 70/3, 80/3, 90/3+

for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max

Post time to whiteboard!

CrossFit WOD for Sunday, September 22nd

in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch

Post scores to whiteboard!

READ: SVT and the Modified Valsalva Maneuver – CPR Seattle
WATCH: The Budget Training Short Buyer’s Guide 2019 – As Many Reviews As Possible

I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!

If you had to save a life could you?

Knowledge is power! Committed to improving the lives of our athletes and community, in just over a week and in partnership with CPR Seattle, FOUNDATION is able to provide a discounted rate for this four-hour course. This $65 registration fee covers training and instructor costs.

Many people believe that it happens so infrequently that they don’t need the training, or they don’t take it seriously. Let us share a story about one of our community members:

Hi all-
Around 4.5 years ago I was working out on machines in the Seattle Univ gym. I’d been training 3x/week on the SU masters swim team and competing in races for about 25 years. I have no family history of heart problems and my health and fitness was pretty good. I had no warning signs (pain or anything) and just blacked out one day after getting off the elliptical. Turns out I walked downstairs and got on another machine and slumped over. I was told my eyes were open and it looked like I was maybe having a seizure.

The guy who saved me was a grad student and squad leader in the National Guard. He was, luckily, on the machine next to me. As the Seattle Univ staff froze, then backed away and watched, he started CPR immediately, ordered someone to get the AED and another grad student stepped up to spell him on CPR (it’s an intense physical act) and he shocked me 4 times.

SU called 911 and the response was within minutes because that gym is next door to Swedish Hospital and a fire station. I was told they used the AED 3 more times. I woke up 10 hours later in the ICU wondering what happened.

I’d like as many people that can, show up for this training. You never know how you’ll respond in this sort of an emergency, at the gym or anywhere else. It’s a beautiful, violent act to save a life. Give yourself the best chance to be able to do it.  

Russ, who you can find at the 8:00am FCF classes on Mondays, Wednesdays, and Fridays! 🙂 

FOUNDATION has installed an AED station on-site, and the more of us that are educated in its use, the better for the safety of our community. Spaces are limited, so sign up now!

Join us to become CPR-certified and have the confidence and know-how to help save a life when a situation demands it. The training complies with all state (WISHA) and federal (OSHA) requirements, and students will receive a two-year electronic certification card (eCard) from the American Health Association (AHA) upon completion.


CrossFit WOD for Thursday, September 19th

(push) press
bar/10, 50/5, 70/3, 80/3, 90/3+

5 rounds of:
200m run
max unbroken pullups

Rest exactly 4:00 then

30 db ground-to-overhead, 2×50/35lbs

Post time and total pullups to whiteboard!

READ: A Shady Industry Group Shapes Food Policy Around the World – NY Times
WATCH: Handstand Kickups & Kickdowns – Foundation CrossFit on YouTube

Summer is coming to an end and Fall officially begins next week. There’s no better time to set new fitness goals and learn new things. Join us and we’ll help you stay fit through the winter!


Join us for a free class this Saturday 9/21 at 12 noon! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here.


We still have space in our group Foundations On-Ramp Course which begins Tuesday, October 1. In our on-ramp, we’ll teach you all the movements you need to learn to join our regular CrossFit classes.

Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays

This course is 12-classes over 4 weeks, and you’ll be able to sign up for a membership when you’re done!  Click here for details.


This is a great time to support the fitness goals of your friends, co-workers, and loved ones. BONUS: Refer a Friend and you’ll receive a $25 $50 credit towards your membership, and your friend will get another $25 $50 as well! That’s a $100 savings…treat yo’self!