Hey Foundation Fam,

This Tuesday 5/4 marks the start of the second official season of a road cycling group we piloted last year. Foundation Cycling embodies many of the things you love about FOUNDATION Gym.

The group is made up of a diverse & inclusive body of individuals from all levels of experience & includes both Foundation & non-Foundation members. It’s free to join & doesn’t affect your Foundation class counts!

Similar to your Foundation classes the ride season is thoughtfully programmed to advance your cycling health & overall athleticism. It runs every Tuesday, Thursday, Saturday from May 4th to August 21st with increasing goals & objectives (think of it as a 3-month Endurance cycle). Our Tuesday/Thursday rides are shorter & flatter, our Saturday rides are longer typically with a break for lunch. Just like Foundation classes though, regardless of programming we meet you where you are in your stage of fitness.

On that note, just like modified versions of “Rx” in class if your endurance isn’t quite ready for high mileage come out anyway. Speak to the group & you’ll get modified mileage suggestions. The routes are always pre-planned & mapped. Make it your own & join at the start, halfway through, or at the end- we’re just happy to see you!

This isn’t a pay to play group so don’t worry if you have the latest & greatest bike. There will also be people with single speeds & thicker tires. You’ll find camaraderie with someone that’s in your same lane & that’s what it’s all about!

How to get involved:

Contact coach Ron on Instagram: @rhook3386
Join our Strava club: Foundation Cyclers
Just Show up: Starting 5/4 & every Tuesday & Thursday after we meet at the gym at 6pm. (1415 12th Ave).

We’d love to have you!


We’re starting a fun new challenge to keep you moving at home: welcome to the 12 Days of FOUNDATION

Everyday on our instagram we will be posting a picture along with some exercises to do that day, creating a long form variant of our usual 12 Days of CrossFit workout that learned from CrossFit Seattle way back in the day.

Here’s what was posted yesterday:


View this post on Instagram


A post shared by FOUNDATION (@foundationgym)

We’ll also be posting the exercises here. Speaking of which today is 2 WALL WALKS. Go check out our instagram for the entire post including exercise demos!

CONDITIONING for Monday 12/21/2020


AMRAP in 15:00
70-50-30 push press, 20/15kg
60-40-20 step-ups, 20/15kg

Ideally done with an empty barbell, you can do this with any loading you might have- a backpack works well! If you don’t have a box or anything to step-up on then just do lunges. Goal is at least one round. Post results to comments!

WATCH: Skills, Workout, and Cool down of today’s workout in the video below

With COVID-19 cases spiking across the nation and in Washington, our state government has decided to reinstate statewide restrictions. EFFECTIVE TUESDAY, we will not run in-gym classes. Instead, fitness can be achieved at home and outdoors, both on your own and with our recommendations. Check your inbox for this week’s workouts and more details on this news.⁣

As of today, Tuesday Nov 17 we will stop classes until State guidance says otherwise. We look forward to reopening in December and seeing your healthy and happy faces again!⁣

We all need to stay vigilant – please mask up, stay physically distant from others, and stay home unless absolutely necessary.⁣

The health and safety of our community and staff is always our top priority. We’ll notify you as we have more details about our reopening timeframe.⁣

CONDITIONING for Tuesday 11/17/2020


for time:
6:00 cardio (jump rope/run/row/etc)
50 power cleans
40 box jumps
30 shoulder-to-overhead
20 pogo burpees

Choose whatever form of cardio is available to you: the workout was created with jump roping (double unders or single unders) in mind. You’ll also need something you can clean 50x then go overhead with 30x, something to jump on top of, and room to burpee. Figure out how to chop up the sets, but continue moving as much as you can.

Post time to comments.

READ: How WA’s New COVID-19 Restrictions Are Different From March Stay-At-Home Order – KING5

CONDITIONING for Wednesday 10/27/2020


every 5:00 complete:
400m run -or- 2:00 of jump rope/toe taps
15 thrusters
15 burpees

Rest for the remainder of the 5:00. Repeat 5 cycles, each as fast as possible. Post results to comments!

READ: Why Does Hand Sanitizer Smell Like Tequila or Vodka? (Hint: It Shouldn’t.) – HuffPost

CONDITIONING for Sunday 9/6/2020

2 rounds:
200-400-800-400-200m runs

Rest as needed between rounds. Each effort should be high-intensity, but controlled. You may try a full-out sprint for the last 200m effort at the end of each round.

Post results to comments.

READ: Should You Disinfect Your Phone? Here’s How. – Wirecutter

CONDITIONING for Saturday 9/5/2020

High Intensity Interval Training w/ Team Mots!

Post results to comments!

READ: Teens Who See Videos of Police Brutality Show PTSD Symptoms – The Verge

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

Can’t do HSPU? Try Z-presses with something heavy

Sunday at 1pm PST on Instagram Live Coach/Chef Dave will be making some FLUFFY F*CKING PANCAKES! Here’s the list of ingredients needed:

2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tbsp sugar

2 egg yolks
2 egg whites
1/2 cup milk of some variety (vanilla soy preferred)
1/2 cup sour cream
1 cup yogurt of some variety (goat preferred)
4 tbsp butter

Optional add-ins: fruit (we’ll have blueberries)

CrossFit WOD for Saturday 5/2/2020

70 HSPU for time. 100m run or 20 jumping jacks every break.

If you cannot do HSPU or do not have space, scale them to your hardest version of a push-up. Pike push-ups with elevated feet? Strict push-ups?

Post time to comments!

HSPU Strength Ladder: EMOM x6 of 1-2-1 reps

READ: Marie Kondo Cleaned House Now She Wants to Fix Your Whole Life – Fast Company
WATCH: Missed yesterday’s workout? We’ll take you through a warmup and skill session then hit it on your own!

A promotion from our partners

Some of our favorite brands have pulled together a platform that allows you to support OUR GYM while saving YOU some cash.

Every time you make a purchase online from one of their websites using our code RECOVERY1436, you’ll get:

  • O2: 50% OFF beverages + FREE Shipping + 50% of the profits from your sale back to our gym.
  • Bear KompleX: FREE Shipping sitewide + 50% of the profits from your purchase donated back to our gym.
  • Chomps.com: 10% off their “pro-protein, anti-junk” beef, turkey, and venison snacks + 50% of the profits donated back to our gym.
  • Working Against Gravity will donate $50 to our gym.
  • Puori: 10% OFF sitewide + 50% of the profits donated back to our gym.

Don’t forget to use code RECOVERY1436 at checkout, and pass the message along to help spread the word. We believe in these brands and what they’re doing to help support our community!

LAST BUT NOT LEAST, O2, Born Primitive, Puori, and Bear KompleX will be offering a combined $100 gift card ($25 per brand) for all members who maintain active memberships through the month of May. Gift cards will be distributed in the month of June.

Andrew’s favorites of these brands
– Lemon Lime O2,
Bear KompleX weight vest
Bear KompleX Carbon Comp Grips (3-hole)
Bear KompleX patch belt
– and all of the Chomps are delicious

Just a friendly reminder that we have a SHOOT THE SH*T THURSDAY tonight at 6:30pm. Ask questions in the comments, on Instagram, on Facebook, or by email and we’ll talk about it tonight Live on Instagram and Facebook!

SESSION for Thursday 4/30/2020


Start with dynamic range of motion for about 7:00 then 3-5 rounds of these stretches
World’s Greatest Stretch per side
Seated shoulder extension stretch

Review and practice the movements from the workout to ensure quality technique and confidence in ability.


every :90 complete:
12 Burpees over object (ideally DB or KB)
max overhead DB/KB lunges in remaining time

Rest 30 seconds. Repeat for 8 rounds.


every :90 complete
12 Burpees over backpack
max overhead backpack lunges (use both arms to hold object overhead)

Rest 30 seconds. Repeat for 8 rounds.

Share total amount of lunges to comments!

Ideally the burpees and the lunges should go for about :45 each. If it takes them longer than 1:00 to do the 12 burpees, scale the number back to 10 or 8. You can bear the loading overhead however you want. No alternating sides required. Focus on your midline stability, especially as you get fatigued.

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

Walk briskly for two to three minutes to wake up your muscles.

Run five minutes at an easy, conversational effort to warm your muscles.

Run at a moderate to hard effort for three minutes (not all out).

Run six 15-second accelerations (progress the speed of your runs to close to a sprint and then walk it out to recover).

Finish with four 15-second skipping drills (focusing on pushing off your toes and reaching your body forward versus up in the air).

Set your stopwatch. How far can you run in 25:00?

HSPU Strength Ladder: every minute on the minute for 5 rounds do 1-2-1 handstand pushups (or variable)

READ: WA State’s Stay Home Orders Extend Past May 4th, No Reopening Date Set – KING 5

Our old set

WORKOUT for Tuesday 4/21/2020

Tabata push press, 2×50/35/20lbs
Tabata toe taps
Tabata Bulgarian split squats, 2×50/35/20lbs
Tabata oblique ups

Tabata push press with a heavy object (a chair, perhaps?)
Tabata toe taps
Tabata bodyweight Bulgarian split squats
Tabata oblique ups

A tabata round is :20 of work then :10 of rest repeated 8 times for each exercise. Rest 1 minute between rounds.

Your score is the lowest-occurring amount of reps in any of the 8 intervals. Post your four scores to comments!

2nd Serving: Need More Work? (Strength-Bias)

150 perfect pushups. Show control both ways and remember that pushups are not just an upper body exercise- it’s a core exercise.

HSPU Strength Ladder: every 2 minutes on the minute x 2 do 1-2-3-2-1

READ: You Should Read This Tale About the First Arnold Classic – BarBend