Monday 10/7

Sam rows as Kenna passes judgement

This Thursday is the start of the 2020 CrossFit Games season as the CROSSFIT GAMES OPEN begins! You can participate officially by registering, or just show up to Friday classes to test yourself!

CrossFit WOD for Monday 10/7

12:00 to establish a 1RM back squat

2 rounds for time:
75 kettlebell swings
50 situps
1000m row

Post squat and time to whiteboard!


For the Olympic Weightlifting Track we are still working on some complexes to sharpen up your technique and timing- specifically your ability to get under the bar and stand it up. Accessories are designed for better shoulder rotation, core strength, and pulling power.

For the Powerlifting Track we have max-rep tests at 85% and accessories for lockout: hips & knees and shoulders & arms.

READ: Ever Wonder Why This Cute Seattle Walk-Up Coffee Window was Named ‘Monorail Espresso’? – The Seattle Times
WATCH: Kettlebell Swing Styles by Foundation CrossFit