Tag Archive for: CGO

This Open we’re changing things up. Instead of having the CGO Event every Saturday morning we’re moving to Friday evenings.

(Throwback to 18point4)


  • On Fridays all classes will run CGO workouts. This week is 20.2 (see below)
  • The Throwdown Event begins with a team huddle at 5:30pm (and again at 6:30pm) to cover the preparation and any specific technique standards and judging particulars.
  • It’s still Champagne Friday so bring something to share and celebrate with for post-workout!
  • Each week we’ll celebrate after everyone completes the workout.
    • 20.1 on 10/11 will be a BBQ at the gym
    • 20.2 on 10/18 will be at Optimism Brewing beginning at 8pm
    • 20.3 on 10/27 will be a BBQ at the gym. Bring something to share! We’ll have the grill on.
    • 20.4 on 11/2, and 20.5 on 11/9 TBD.
  • CGO make-ups or redo’s will happen on Sunday as long as you provide your own judge.
  • Otherwise keep your eyes on the blog for workout descriptions and updates!


  • Friday at 5:30pm and 6:30pm will be marked FRIDAY NIGHT LIGHTS on ZenPlanner. RSVP if you plan to attend.
  • Thursday’s 6am CompEx will move to Wednesday at 6am during the Open
  • Tuesday’s 6:30pm Mobility will move to Wednesday 6:30pm during the Open (and maybe beyond)
  • Sundays schedule will now be 9am HIIT, 10am Mobility, 11am CrossFit, 12pm CrossFit. Guided Training will still access during business hours.


We have some wonderful sponsors this season so we’ll be running some raffles for those present!

  • 3 prize raffles per evening: 5:30pm, 6:30pm, and 7:30pm
  • Must be present to win. One winner per hour. (Up to 5 per hour called)
  • Prizes from RARR Sportswear (joggers, tees, tanks, hats, gift cards), KILL CLIFF, O2 Recovery, Broadcast Coffee, Scrappy Bitters, Sprezza, Anderson & Cattone Physical Therapy, RPM Fitness, Vida Integrated Health, Hookgrip, and more!


  • 1 ticket when you JUDGE any CGO performance.
    • You don’t have to have gone through the cert and there’s no limit to how many you can get!)
  • 1 ticket for THEME participation during FNL.
    • The Weekly Theme will be announced on the blog after the weekly workout announcement.
    • 20.1 is BLACKOUT: the Seattle color of choice.
    • 20.2 is SEATTLE SPORTS: Wear anything that represents our city’s sports teams!
    • 20.3 is NEON. If it’s bright it’s cool
  • 2 tickets if you PERFORM workout during FNL.
    • We must receive a completed score sheet
    • You don’t have to be registered to compete. Just be there for the event!
  • 5 tickets for completing the weekly CHALLENGE.
    • Proof must be put on social or video emailed to info@foundationcrossfit.com
    • Each challenge will be announced after the weekly event is announced Thursday at 5pm.
    • Challenges must be completed before 5pm that following Monday (same deadline as CGO scores)
    • Week 1 (20.1) is max 32/24/16kg kettlebell swings in :30
    • Week 2 (20.2) and Week 3 (20.3) is max target burpees in 1:00 (Watch a demo here: https://youtu.be/iXCIy6ThrZc)
  • 10 tickets if you pass the 2019 ONLINE JUDGES COURSE
    • Must email the PDF to info@foundationcrossfit.com
    • Can get these retroactively if done earlier this year
    • These tickets are available until the fifth week of competition in November.
  • 10 for officially registering via games.crossfit.com
    • Have Foundation CrossFit as your affiliate
    • Registration ends Monday 10/14 at 5pm PST


The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.

I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.

We have three teams in the FCFio this year:


Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.

Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).


+ Coaching Roundtable: CGO 14.1 Tips & Advice – Tabata Times

CrossFit WOD for Friday 2/8

5 sets: snatch + max reps hang snatches, 60-70% of 1RM resting 2-3 between sets, then

CGO 14.1

AMRAP in 10 minutes:
30 double unders
15 power snatches, 35/25kg

Rx+ = unbroken double unders.

Compare to . Post score to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 3/3

snatches up to 92%, clean & jerks up to 92%

Powerlifting WOD – Week 5/7, Day 3/4

Dynamic Effort Lower: SSB box squat + bands, deadlift + bands, special exercises

Gymnastics Strength

Max Effort Lower: single leg work, jumping

Kettlebell WOD

accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry

CrossFit WOD for Saturday 2/9


as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg

Continue adding 2 more reps to each round of the kettlebell swings.

Post total swings to whiteboard!

CrossFit WOD for Sunday 2/10

AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg

Post score to whiteboard!

Washingtonian Harrison Maurus representing the USA at the IWF Youth World Weightlifting Championships in Bangkok, Thailand. He set a 192kg clean & jerk record (that’s 422 lbs!) and won the 77kg Men’s category.


5 Things You Learn After Your First CrossFit Open – Pure Pharma

Patrick has a nice debrief on our Foundation Climbers team coming Tuesday!

CrossFit WOD for Monday 4/10

bench press 3x3x90%, then


5 rounds for time:
400m run
15 overhead squats

Rx = 43/29kg, Fitness = 25/20kg front squats, Performance = 52/38kg

Post rounds and reps to whiteboard!

Olympic Weightlifting WOD –  Week 3, Day 1

no feet snatch + snatch + snatch balance, back squat, strict press + snatch balance

1/2 v-up + v-up, db bent over row, front raise, weighted plank

Kettlebell WOD

Primal movement (with crawling) warmup (GFE if you have been coming to class)

Short Turkish Get Up skill refresher (or intro if new to movement)

Focused clean work. Making sure our rack position is solid. And working on efficiently moving from rack to overhead.

Squat or swing finisher (class choice).

ATTN: All athletes who a.) Registered for the CGO and joined Team Foundation CrossFit, b.) Sent in your 2017 Online Judges Course Certificate to info@fcf, and c.) Completed all 5 workouts and submitted scores online on time will receive a $20 credit to your April membership if all conditions were met.

Jacki’s last couple of reps at CGO 17.3

Staying on the subject of the 2017 CrossFit Games Open we know that each of you found something you sucked at- not necessarily movement, but maybe preparation (nutrition, sleep) or consistent training (are you cherry-picking workouts? hitting the intended stimulus) are also big factors into your performance this year. Holding onto standards and actually practicing them (I’m talking to you taped-wall-HSPU folk) throughout the year is something you KNOW you need to do, but don’t, then throw a fit when they show up. Same with rowers. Same with double unders. Same with thrusters.

Fortunately we have a full year until it shows up again. Be a more intelligent athlete and game plan! We’ll be providing you some avenues in the coming weeks. Keep your eyes here for details.


+ The CrossFit Open is Over, Now What? – The Barbell Spin

So many gold nuggets in here and I’m sure that last 3 minutes is especially important. “Did you hit the jazz cabbage?”

CrossFit WOD for Friday 3/30


for time:
21 thruster, 43/29kg
21 pullups
15 thrusters, 52/38kg
15 c2b pullups
9 thrusters, 61/43kg
9 bar muscle-ups

… or for those who haven’t done it in the past year/ever:


21-15-9 reps for time:
thruster, 43/29kg

Post time to whiteboard!

Olympic Weightlifting WOD

muscle snatch + no-feet snatch
muscle clean + no-feet clean
Chinese jerk drill or OHS