We are happy to announce that we will be hosting OUTwod on Sunday, October 22nd. We will be hosting a team-style, high-intensity interval training event incorporating functional movements. Same shit you all already are familiar with.
WHAT: OUT//Seattle
WHERE: Foundation CrossFit, 1415 12th Ave, Seattle, WA 98122
DATE: Sunday, October 22nd, 2017
9:45AM – Doors Open
10:00AM – Event Begins
11:30AM – Event End / Announcements
All OUTWOD events are inclusive and open to athletes from all backgrounds, ages, shapes, sizes and skill level. There is NO EXPERIENCE REQUIRED at any of our fitness events, just a desire to live a healthy life and sweat alongside your peers. Register here.
ARTICLES
+ On Fear and Learning to Fly – Athlete Daily
CrossFit WOD for Thursday 9/6
AMRAP in 10 minutes:
10/7 calorie row
5 hand-release pushups
10 push press, 52/38kg
Rest 5:00 then
27-21-15-9 reps for time:
weighted situp, 20/14#
wall ball, 20/14# to 10/9′
Post score and time to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Foundations 8
front squat 5 reps, ascending
“JACKIE”
for time:
1000m row
50 thrusters 20/15kg
30 pull-ups
Here’s to a new triplet: Urmi, her husband Sean, and newborn baby Nirvan!
Nirvan (6 lbs, 9 oz, 21 inches)
ARTICLES
+ Ditch the Motivation and Find Success – Strength Sensei
CrossFit WOD for Wednesday 9/6
6 rounds, each for time: 500m row. Rest as necessary between each set.
then, work on 6 sets of hang power snatch triples
Post slowest and fastest rows to whiteboard!
Olympic Weightlifting WOD
clean & jerks, front squats
Kettlebell WOD
Primal mobility (extended)
Getup and swing focus
Simple and sinister
Lauren B & Nathan M
May these two goat belly together forever- congratulations on the engagement!
ARTICLES
+ Fittest On Earth? – PeteJourgensen
CrossFit WOD for Tuesday 9/5
front squat 5×3
AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb
Rest 5:00, then repeat.
Post scores to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry
CompEx WOD
21-15-9 rft:
power snatch, 35/25kg
C2/AB calories
“HEAVY FRAN”
15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#
30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU
Rest 5:00 between workouts.
Foundations 7
“KAREN”
150 wall ball shots for time
We’re open for classes today! 9am/10am/11am CrossFit and 12pm Olympic Weightlifting
This week we’ll see a lot of multiple-layer workouts with 1:1 work rest ratios: front squats, sprint chippers, run intervals, hang power snatches, a row/pushup/push press sprint followed by a situp/wall ball couplet, a repeat of a raw CinDT, a farewell workout of rowing and and Armor Building, and my birthday back squats/EMOM lifts!
ARTICLES
+ Noah Ohlson / Alex Anderson Hurricane Harvey Relief Raffle – RallyUp
CrossFit WOD for Monday 9/4
3 rounds for time:
2 rounds of “CINDY” (5 pullups, 10 pushups, 15 squats)
1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks)
Post time to whiteboard / comments!
Sarah watching Colin row during the 2016 CrossFit Games Open
Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!
ARTICLES
+ The Real CrossFit Fight – T-Nation
CrossFit WOD for Friday 9/1
TRIPLE 3
for time:
3k row
300 double unders
3mi run
Scale as needed.
Post time to whiteboard!
Olympic Weightlifting WOD
Fun Day!
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats
Gymnastics Strength WOD
headstands, handstands, arch conditioning, and hanging
Mark B and Nathan A
ANNOUNCEMENTS
+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!
ARTICLES
+ Vitamin B6 and B12 Supplements Appear to Cause Cancer in Men – The Atlantic
CrossFit WOD for Thursday 8/31
YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg
Score is max total sumo deadlift high pull reps. Post score to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Foundations WOD – Class 5
“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.
Nathan and Guillaume mobilizing prior to lifting
Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues.
ANNOUNCEMENTS
This Friday , September 1st, there is no 6:30pm Olympic Weightlifting class. There will be a 7:30pm Olympic Weightlifting class. Please remember to RSVP.
ARTICLES
+ Never Satisfied, Or Never Happy? – CrossFit Invictus
CrossFit WOD for Wednesday 8/30
6 rounds for time:
30 squats
19 power clean, 61/43kg
7 strict pull-ups
400m run
Post times to whiteboard / comments!
Olympic Weightlifting WOD
snatch max, clean & jerk max
Kettlebell WOD
Primal mobility
Clean and snatch skill work
Rows and squats
