First off, I want to thank Andrew for everything he has contributed to building and developing FOUNDATION Gym, from the early buildout of our first Capitol Hill space to the expansion projects involving both South Lake Union and Capitol Hill. We have all learned a ton from your love of CrossFit and all things related, and we have built a solid community of fitness around it. Best of luck on your future endeavors and we hope to see you around!

Looking forward to 2023 at FOUNDATION, we will continue to strive to provide the best fitness experience in Capitol Hill and all of Seattle. As Andrew’s departure has been in the planning stages for some time, here are some things to look forward to:


  • Coach Dave will be programming the upcoming cycle as we aim to come together for the annual CrossFit Games Open throwdown at the gym starting mid-February. Fun fact: David competed at the CrossFit Games in 2012 on Team Jet City CrossFit, so he’ll have plenty of challenging workouts to help you prepare! (Sign up for the Judges Course and register for the CrossFit Games Open!)
  • We will migrate Workout Of the Day (WOD) programming to the same PushPress app you’re already using, so you will be able to see the workouts as well as reserve your classes together in the same app.
  • We’ll also give you the option to look ahead to see what’s in store for the upcoming week so you can plan your workouts. Keep an eye on the app’s Social tab to get the latest news.


  • We welcome Coach Josh to our team, who has been doing CrossFit since 2012, starting overseas and more recently in Oregon. He is currently in post-graduate studies at Seattle University, focusing on Exercise Research in the SU Human Performance Lab. He hopes to bring a lot of performance-based knowledge to your workouts.
  • We will soon welcome Coach Jenny to our team, who has been an athlete with FOUNDATION since 2021. She is a Physical Therapist with years of experience, and we are happy to add her functional movement expertise to the team!


  • Based on your feedback, more apparel items are coming. We know how much you like to rep FOUNDATION outside the gym.
  • More fresh equipment and mobility tools are on the way. Take care of your bodies before, during, and after the workouts.
  • We aim to grow our class schedule as we continue to bring on more coaches. If you love the FOUNDATION community and want to join our team, send us an email and we’ll guide you from there!

From all of us at the FOUNDATION team, we wish you all a happy holiday season, and look forward to seeing all of you in the gym through the end of the year and into 2023!


This Friday, Native American Heritage Day, you can join us at 12pm to 2pm for Friendsgiving!

Bring some food to share- perfect if you have leftovers!

We will provide some snacks

Coach Dave (professional chef by trade) may make something for those in attendance!


and finally RSVP in PushPress so we have a headcount- we won’t count as a class

MOBILITY for Sunday 7/24/2022

Here are the results for the 2022 Cleans & Kweens event:

Congratulations to all of the athletes, volunteers, and spectators for an incredible event. The donations for both Lambert House and wayOUT are still going as of this posting and will be open for another week!

Our forever gratitude to the indelible ALEKSA MANILA for hosting and emceeing the event! Find her on social as well.


Finally, none of this would be possible without our own Ron Hook. He put in the work in the planning and physical setup phases, staying late at the gym multiple days in a row to prepare. We appreciate you Ron!

We also had a ton of old a new friends join us today from Slate S&C, Green Lake S&C, Industrious, Emerald City CF, and more.

Thanks for playing and we hope to see you for next year’s event! Also keep an eye out for our upcoming events in 2022.

Download the PDF here.

Join Scott on Tuesday evenings starting at 6:30pm in a class specifically designed to improve strength, technique and positioning for the Olympic lifts (snatch, clean, jerk)!


Increase your overall strength as well as positional strength and positional mobility for these these particular lifts.

The first hour is of OWL Class is coach-led, followed by structured time to focus on your individual accessories and mobility. Athletes are expected to finish their programming each class.

Reserve your spot on PushPress today!


It’s Pride month! If you feel anything like us after the last three years, then you’re ready to swap those masks for some muscles and rainbows. To help you do just that, we are hosting our first competition since the pandemic!

Open to members and non-members alike, we can’t wait to celebrate Pride with you and embrace all you have to be proud of!

Check out the main details below! We will release more details in the weeks to come.

Date: Sunday, July 10
Time: 8 AM – 12 PM
Divisions: Scaled, Competitive; teams of two

There will be podium prizes as well as spirit prizes.

Stay tuned for details on registration, merch and more!

Introducing the 2022 Intramural Team

If you did not officially register by Thursday 2/24/2022 at 12pm then you’ll be automatically assigned to a team.

Check out the roster (and updates) both here on the blog and in the gym.

[Catch up on all things Intramural Open 2022 here]

Here’s something you might not have heard:

Register for the 2022 CrossFit Games Open– it costs $20
Complete the 2022 Online Judges Course– it costs $10. You’ll become a better athlete because of this, and you’ll be a recognized Judge!
Input an official score for all three weeks of The Open

If all three of these requirements are met then you’ll receive $20 off of your April 2022 membership!

Register for the 2022 CrossFit Games Open here.

[Read more about our Intramural Open here]

[Catch up all everything 2022 Intramural Open here]

As we’re moving towards HEAT TIMES on the Saturday Event during the 2022 Intramural Open you’re going to be responsible for your own warmups and preparation before your heat.

It’s helps to do the 8am Prep Class, but if you cannot make it then here’s a general warmup to be as prepared as possible:

5-10 minutes of aerobic work (Echo bike, rower, ski erg, jump rope, sleds, etc) followed by joint prep, dynamic range of motion, or movement patterns.

then 2-3 rounds of about 10 reps each of:
– a squat exercise like air squats, goblet, front, back, overhead, lunges, Cossack squats
– a push/press exercise like the press, push press, jerk, pushup, dip
– a pull/row exercise like pullups, ring rows, hang muscle cleans, bent over rows, one-arm rows
– a flexion exercise like the situp, t2b, slam ball, hollow, GHDSU
– an extension or jumping exercise like hip extensions, deadlifts, kettlebell swings, arches, broad jumps, target jumps, double unders, box jumps

then 5 minutes or so targeting your tight/trouble areas through stretching or foam rolling

then practice your specific skills for that week’s workout.

When ready (and if it’s an AMRAP) try one round for technique followed by two to three rounds at “game pace” so you understand how you might feel and make some adjustments. You get to practice transitions and get a taste what’s to come. This is also the chance to make sure your equipment floor plan is safe and effective.

It’s important to get your heart rate PEAKED before your workout so nothing feels new. It also helps take the edge off of your nervousness which generally leads to you going out of the gate too hard. Those who’ve taken CompEx classes know that the first workout is never your best, but the second or third? You’ve already settled down after a peak so your body is ready for more. Use this concept for best success during the Open!

[Catch up all everything 2022 Intramural Open here]