Come party with us!
Did you know that we have been in business for 10 years now? It’s true what they say, time flies when you are having fun (and busy busy)! Come celebrate post-2017-holidays with us at the Garage! We have a private area, the Echo Room, reserved for our party – bring a friend or two to come hang! We’ll have some appetizers for you early birds and Kristina will be DJing some dope tunes for us to chill and dance to.
RSVP to our Facebook Event! The venue is 21+ establishment, please remember your IDs! Looking forward to sharing a ‘cheers’ with you there!
Enjoy some photos of the very first FCF!
Getting glutes warm!
ARTICLES
+ Hydrostatic Body Fat Testing at FCF – Foundation CrossFit
CrossFit WOD for Tuesday 1/23
front squat 5-5-3-3-1-1
for time:
25 hang power cleans
50 box jumps
25 hang squat cleans
Post time to whiteboard!
CompEx WOD
back squat DIE SETS, Regionals Run Triplet, Death By CTB
Gymnastics Strength WOD
handstand press work, compression work, hamstring stretching
HIIT WOD – Long Interval
10-to-1 burpee breathing ladder
In case you missed it, we will be hosting a hydrostatic body fat testing truck here at FCF next Monday, January 29th! You can read more about it HERE.
You’re signed up, hooray! Now what?
- Note the re-test date: Monday April 2nd.
- Pack your swim suit, towel, and clothes (for changing after) to bring with you.
- Show up at least 5-10 minutes before your appointment time to allow for changing into your swim suit. Our bathrooms and changing rooms will be available.
- The water is kept warm and filtered, however, it is recommended you go into the tank clean. If you workout prior to getting your test done, please take a shower before taking your test. Our shower is available for you to use however on a first come first serve basis – it is not guaranteed you’ll be able to use it before your test.
- Do not eat a big meal 2 hours prior to testing.
- What will happen during your appointment? Your name, age, weight, and height will be taken before you get into the water tank. Please watch the two videos below.
Not signed up yet? Review sign up instructions below!
Please note: You are only available to sign up through: desktop and mobile website (NOT the app)
- Log into your Zen Planner account.
- Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
- The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
- Then click “Reserve Appointment” and you will be charged $84.
This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!
If you would like to sign up but you are not in town on Monday 1/29 OR you aren’t in town on our retest date (Monday April 2nd) please e-mail sheena@foundationcrossfit.com.
P.S.
DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).
P.P.S
If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!
Scap work at The Movement Fix seminar
ARTICLES
Want to see our very own Leslie’s house?
+ Urban Farmhouse in Seattle’s Central District Comes With Spectacular Views – Seattle Mag
CrossFit WOD for Monday 1/22
every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.
Post score out of 30 to whiteboard.
Strength Ladder: 2(1,2,3,2,1)
Olympic Weightlifting WOD – Week 3/7, Day 1/3
deadlift + high pull + snatch, back squats, snatch push presses
Powerlifting WOD – Week 3/7, Day 1/4
reverse band box squat 1RM
Kettlebell WOD
2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold
GRIP CRUSHER
4 rounds:
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats
Anyone else happy it’s Friday?
ARTICLES
+ 3 Ways to Own Any Workout (and Why You’re Leaving Muscle On the Table) – Athlete Daily
CrossFit WOD for Friday 1/19
1/2 JACKIE (twice)
2 rounds for time:
500m row
25 thrusters, 20/15kg
15 pullups
Olympic Weightlifting WOD – Week 2/7, Day 3/3
hang power snatch + snatch + snatch balance, hang power clean + clean + jerk
Powerlifting WOD – Week 2/7, Day 3/4
box squats + bands, deadlifts + bands, box jumps, GHR, back extensions
Gymnastics Strength WOD
10-to-1
Kettlebell WOD
windmills & kb arm bars
50 swings buy-in before….
Kettlebell “ISABEL”
30 one arm snatch, left
30 one arm snatch, right
You choose. Originally we were doing the deadlift/step-up workout on Saturday, but we’ve changed it to the “Memorial For Daniel” team workout, in honor of Officer Daniel McCartney who was also a coach at CrossFit Yelm. You can read more about what happened in the link below.
ARTICLES
+ Pierce County Deputy Shot After Responding to a Burglary – Kiro 7
CrossFit WOD for Thursday 1/18
3 rounds for time:
deadlift, 102/65kg
HSPU
or
9-15-21-15-9 reps for time:
deadlift, 80/55kg
step-ups, 24/20″
HIIT WOD
Tempo / Time Trial
Double Under practice
– then –
Focus on good standards and form
3 rds
10 Wall Balls
10 Box Jumps
5 Pull Ups
Workout:
Amrap 20 min
1 gym length bear crawl
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length lunge
1 gym length crab crawl
AB 20 calories
We’re so excited to have the option of body fat testing available for our athletes before nutrition challenge starts on February 5th. This is something that we haven’t done in the past. This is not required to participate in the challenge, however, we highly recommend getting it done. Here are several reasons why:
- Hydrostatic body fat testing is the ‘gold standard’ of body fat testing. This means it is the most accurate test out there!
- You will have data to compare to at any time in your life.
- It will drive your motivation to do well during and after the challenge, whether you are trying to gain weight or lose weight.
- After the test, you’ll receive a printed analysis of your results with what you may need to do to meet your goal. We can use it as a tool to help you reach your goals in addition to nutrition.
- This is a great opportunity to re-evaluate your fitness goals and see how your nutrition plays a (huge) part in it.
We will have a truck parked out front on Monday, January 29th from 5:30am to 6:30pm! Here is how the process works:
The test is quick and it’s going to be conveniently outside of our gym! One stop shop! The before body composition test AND after body composition test will be $84 total.
Having this data point will tell you the truth about where you are. You can retest after 8 weeks of discipline and will-power. With this data points, you’ll know if you are objectively improving or not. The truck will be back for the “AFTER” test on Monday, April 2nd. We will have a separate sign up sheet for this when the date gets closer.
Sample Body Composition Analysis
“About Your Analysis”
The human body is composed of metabolically active “lean” tissues like bone, muscle, internal organs, water, and adipose tissue (i.e. fat tissue). From both health and cosmetic standpoints, the relative amount of adipose tissue in your body is of concern. A variety of techniques have been developed to evaluate the total body fat percentage. Hydrostatic Body Fat Testing is referred to as the gold standard or method by which all other methods measure their own accuracy.”
Here’s the information that will be provided: Client Data, Body Fat, Lean Body mass, Client History, Current Status and Goals, Percent Body Fat %, Target Weight, Weight Control Recommendations, Resting Metabolic Rate, Exercise
THIS IS LEGIT, HOW DO I SIGN UP?
Please note: You are only available to sign up through: desktop and mobile website (NOT the app)
- Log into your Zen Planner account.
- Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
- The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
- Then click “Reserve Appointment” and you will be charged $84.
This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!
P.S.
DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).
P.P.S
If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!
