Join us and let’s discuss where we are.

WORKOUT for Thursday 6/11/2020

every 2 minutes for 40 minutes
a. 60 double penguin jumps
b. 40 L+R mountain climbers
c. 20 strict presses
d. 10 odd-object ground-to-overhead


every 2 minutes for 40 minutes
a. 60 double unders
b. 40 L+R mountain climbers
c. 20 (strict) presses
d. 10 power snatch

Post experience to comments!


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Today we celebrate Marsha P. Johnson, a trans non-binary black person and one of the early protestors in the Stonewall riots, the 1969 uprising against police raids on gay and lesbian bars. She is credited with climbing a lamppost and dropping a heavy bag on a cop car, shattering the windshield. She went on to join the Gay Liberation Front (which created the very first Pride rally), later co-founded the Street Transvestite Action Revolutionaries (STAR) organization, and co-founded and operated the STAR House for gay and trans houseless kids. Marsha and close friend Sylvia Rivera publicly protested the exclusion of drag queens from the Pride parade by marching directly ahead of it, leading to the eventual inclusion and acceptance of drag queens in Pride events. It is no small understatement to say that Marsha radically changed American history for the betterment of her queer community. :: Thank you for your gifts of service, Marsha, and for your beautiful, vibrant, Proud life. #blacklivesmatter #blacktranslivesmatter #blacklgbtq :: In honor of Pride month and the Black Lives Matter movement, Broadcast has dedicated this space to celebrating the Black people who have impacted the LGBTQ+ movement. If you wish to join us in continuing to lift up the Black Lives Matter movement, please see the links in our bio. For those who wish to keep up with Broadcast’s offerings, hours, etc, please see our stories.

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2nd Serving: Need More Work?

12:00 EMOM
a. 50′ double KB OH carry
b. 5 double KB front squat

Alternate between both for 6 rounds of each.

HSPU Strength Ladder: every 2 minutes on the minute for 3 rounds do 1-2-3-2-1 of your best (handstand) pushup

READ: How We Can End Violence Against Trans Women of Color – OUT

Please mark your calendars for Thursday at 6:30pm PST for a TOWN HALL MEETING. Tony and I will be discussing our next steps and fill you in our decision process.

WORKOUT for Wednesday 6/10/2020

On a running clock

From 0:00-7:00 do 3 rounds
20 jumping lunges
20 backpack ground-to-overhead

From 7:00-14:00 do 3 rounds
20 jumping lunges
20 backpack ground-to-shoulder

From 14:00+ do 3 rounds
20 jumping lunges
20 backpack thruster

EQUIPPED OPTION (Dumbbell is ideally 50/35/20lbs. Kettlebell would be 24/16/12kg)

On a running clock

From 0:00-7:00 do 3 rounds
20 jumping lunges
20 single-arm snatch

From 7:00-14:00 do 3 rounds
20 jumping lunges
20 single-arm power clean

From 14:00+ do 3 rounds
20 jumping lunges
20 single-arm thrusters

Post times and weight used to comments. Compare to 21MAR2020


Reflect on the actions you take that actually positively affect the lives of Black, Indigenous, People of Color (BIPOC). Have you weaponized your privilege?

10 Steps to Non-Optical Allyship – Mireille Cassandra Harper for VogueUK

2nd Serving: Need More Work?

work for 20:00, ensuring this is done as an unbroken complex
6 snatch-grip upright row
6 snatch high pull
6 behind-the-neck thruster
6 good morning
6 bent-over row

HSPU Strength Ladder: every 2:00 on the minute x3 do 1-2-3-2-1 reps


SESSION for Tuesday 6/9/2020

50 line-facing burpees for time- every :30 do 6 alternating lunges

-directly into-

100 alternating lunges- every :30 do 3 line-facing burpees


Have the difficult conversations.

2nd Serving: Need More Work?

6x200m at 70% effort, rest as needed b/t

6x60m at max effort, minimum of 1:00 rests b/t

Cool down with an 800m jog

HSPU Strength Ladder

Complete 1-2-3-4-5-4-3-2-1. If you cannot HSPU then do your best strict pushup.

READ: Nicole Carroll Resigns – Morning Chalk Up

The CrossFit community has always been bigger than one person. Without it you wouldn’t be here reading, and I wouldn’t be here writing.

Whatever the intentions, Glassman’s statements were abhorrent, tone deaf, and unacceptable.

While we decide our next steps we want you to know that we will continue to provide the same inclusive culture that you have come to know.

SESSION for Monday 6/8/2020


Continue the momentum: Minneapolis Council Members Say They Will “End” Police Department After George Floyd’s Murder – Reuters

Workout: tabata front squats, then

:30 work, :10 rest
– jumping jacks
– reverse lunge + rotation
– lunge + jumping knee drive
– pushup + t-spine rotation
– (elevated) plank run/shoulder taps
– reverse crunch + leg lift

Notes: We started our tabata front squat cycle last Monday. See if you can match or beat your previous effort.

Cash-out: today let’s learn about the Northwest Community Bail Fund

(via Scott) The prison/jailing system is one of the most harmful ways that oppresses minorities, who often come from lower income areas and are unable to legally fight for themselves in court. There is a disproportionate number of minorities who are both arrested and in jail because they are targeted through the racially biased justice system. When they are wrongfully targeted or arrested, they often have no means of speaking out or getting help and wind up “in the system” which just furthers the problem. Specifically, our bail process is one of the first layers we can address to help those who have been racially targeted. If we can reduce the number of minorities wrongfully convicted, then we can hope to give them a better chance at life by allowing them to stay “out of the system,” getting and holding better jobs, and leading a better quality life.

Volunteer some time or donate!

2nd Serving: Need More Work?

5 cycles of the following complex. Use a barbell, dumbbells, or kettlebells. Once you start the sequence go all the way through without rest. Catch your breath and recharge before going again

5 high pull
5 hang power clean
5 front squat
5 strict press
5 back squat
5 good morning

HSPU Strength Ladder: complete 1-2-3-4-5-4-3-2-1 once

READ: How the Protests Have Changed the Pandemic – New Yorker

Join us at 10am for Yoga with Ivan on Zoom.

We know many of you can’t make Dave’s IG Live cooking shows, and that a number of you have asked to somehow make it accessible after the fact. Well here’s our short-form version of that. It premieres at 1pm on our YouTube.

SESSION for Sunday 6/7/2020

Buy-In: Pickup and read White Fragility on Amazon or Audible.


6:00 AMRAP
overhead squats
weighted situp

2:00 rest then max alternating one-arm Devil’s press in 4:00

Notes: Use a broom stick, shirt/jacket, really anything that allows you a wide overhead position to challenge the overhead squat today. If the overhead position is difficult to do mobility-wise then front or back squatting is fine. Weighted situp with whatever you’re doing your squats with.

Cash-out: We encourage you to get involved in ways that will effect a sustained change against systemic racism and discrimination.

READ: 2020 – Team Soul Training

A glimpse into our community.

HIIT at 10am today with Mots of Muscle

Rentals still going strong (and we’ve got rental reservations available on the weekends) so come on by wearing a face mask and trade some equipment some 6’+ away from us.

SESSION for Saturday 6/6/2020

BUY-IN: Read “If You Are White and Anti-Racist, This Non-Optical Allyship Guide Is Required Reading”   by Mireille C Harper

WORKOUT: Increasing EMOM Ladder (aka “Death By”)

every minute on the minute do 1 burpee, then nasal breathing until the next minute. On that next minute add an additional burpee to total you owe. Example: for the 1st minute you do 1 burpee, 2nd minute you’d do 2 burpees, 3rd minute you’d do 3 burpees, etc.

Continue until you cannot complete the required work in time.

CASH-OUT with a donation to organizations and causes committed to fighting for racial justice. We like this one, for starters, but of course you can support the causes you feel you need to. If you can’t donate money, donate time to organizations who need it. Show up and help supply protesters with food and water. Write your representatives. Check in on your black friends, family, and co-workers. Have those difficult conversations with friends and family who disagree that Black Lives Matter. Register to Vote if you haven’t. Get other people registered to vote. Research what you can and take action now.

Post scores to comments. Email us your donation receipt and FCF will match it.

Let’s f*cking go!

– Equipped? You can do this with any kettlebell/dumbbell/barbell movement as you please. Snatches, power cleans, etc.
– The idea was sparked by @BlackPowerCleans on instagram. Many FCF athletes tagged us in it. With accessibility to equipment being so limited we wanted a version where no one had excuses.
– Do this as a silent workout. It’s been an emotional week for many- this may be an emotional workout. Consider this another moment of silence (especially in our peaceful protest) to the many Black Lives lost.
– It will also allow for a reflection in silence of what all is happening around us: racial change/COVID-19/and the ever-changing world around us.

READ: Black Squares Don’t Save Black Lives – HyperAllergic
WATCH: Went live yesterday with a bodyweight workout you can keep in your back pocket. Mad because our first attempt at the stream mysteriously violated the YouTube terms of service somehow.

Say it again for the people in the back

Today we have a LIVE follow-along workout at 4:30pm PST on our YouTube. Click here for that video link. 

SESSION for Friday 6/5/2020

Buy-in: Read Ta-Nehisi Coates’ The Case For Reparations for The Atlantic. Subscribe to Pod Save the People wherever you listen to your podcasts. Donate to good causes.


AMRAP in 20:00
3-6-9-12-15-etc of
odd-object thrusters
weighted situps
pogo burpees

Post score to comments.

Cash-out: Check out this website by a 17-year old which is a great resource for you to get through this weekend.

(Idea taken from @BlackPowerCleans. We will write out a special workout for tomorrow to perform in solidarity.)

2nd Serving- Need More Work? (Stamina-Bias)

5:00 AMRAP of power snatches, immediately into
4:00 AMRAP of power cleans, immediately into
3:00 AMRAP of shoulder-to-overhead, immediately into
2:00 AMRAP of deadlifts

Ideal loading is 61/43/29kg.

HSPU Strength Ladder:

every 2:00 x3 do 1-2-3-2-1 reps

READ: James Mattis Denounces the President, Describes Him As a Threat to the Constitution – The Atlantic

An oldie, but goodie (and necessary for active people who want to eat clean)!

For this week we’re moving our weekly Shoot the Sh!t Q&A with Andrew to YouTube. CLICK HERE at 6:30pm!

If you have any questions you want answered, please put them in the comments.

WORKOUT for Thursday 6/4/2020

10 rounds for time:
6 one-arm alternating Devil’s press
25 jumping jacks

15:00 time cap. Post time to comments!

Notes: We want you do get comfortable with the coordination involved in this particular movement. Jumping jacks for conditioning- and I believe that many of you have never actually tried doing jumping jacks in a WOD. Let’s check that box today. If you want to beat the time cap, you’ll have to PUSH IT.

Equipped? Go for a 50/35/20lbs dumbbell or a 20/16/8kg kettlebell.

HSPU Strength Ladder: every 2:00 x3 do 1-2-3-2-1

READ: Our Commitment to an Inclusive Region – Seattle Chamber of Commerce
WATCH: We are turning our 8am Wednesday stretch class into multiple videos accessible to members throughout the week so you have a mobility protocol to do if you want to focus on improving your flexibility. Here’s the first one of June on us!

If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.


Did you know: We added a 6:30pm HIIT class for tonight!

WORKOUT for Wednesday 6/3/2020

3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest

Post total completed reps to comments! Use this timer.

As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.

Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.

2nd Serving- Need More Work?

every minute on the minute for 30:00 do one snatch

If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

READ: The Anger Behind the Protests, Explained in Four Charts – Vox
WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!


Use your rights and the 1st Amendment and let your voice be heard.

WORKOUT for Tuesday 6/2/2020

4 rounds of 5:00 on, 2:00 off alternating between the following two sets

40 penguin jumps (single slap)
20 step burpees
10 bent-over row

b. 2-4-6-8-10-etc
one-arm Devil’s Press
weighted step-up/side

Rounds 1&3 do A, Round 2&4 do B.

Use this timer! Post weights and heights used to comments! Want a workout prep video? RSVP here.

Today’s workout is about switching gears and continuing to push the intensity if possible. Weight and height don’t matter, but movement quality and quantity do.

KINDA/FULLY EQUIPPED? Don’t use a jump rope today- I’d like for you to intentionally stick with Penguin Jumps. Step up at least 20″ if possible. Bent-over row done with a light-medium band or weight. Devil’s Press is more about carrying something through range- the loading doesn’t matter. You can try a water bottle.

QUIET NEIGHBOR OPTION: The step burpee means you’ll step back into a plank, do the most-strict pushup you can muster, step forward to a standing position, then finish with a calf raise with your arms overhead.

2nd Serving- Need More Work? (Endurance-Bias)

a. 600-400-200-400-600m @ 80% effort, resting 4:00 between, then
b. 4x100m @ 90% effort, resting 3:00 between
c. Cool down with an 800m jog

HSPU Strength Ladder: complete the follow sets of reps 1-2-3-4-5-4-3-2-1 just one time through

READ: How Fitness Will Change Forever – The Atlantic