Foundation CrossFit
  • HOME
  • ABOUT
  • BLOG
  • JOIN US
  • PRICING
  • CLASSES
  • BARBELL
  • Click to open the search input field Click to open the search input field Search
  • Menu Menu
You are here: Home1 / Blog2 / CrossFit HQ

Tag Archive for: CrossFit HQ

News

SUPPORT YOUR LOCAL BOX FUNDRAISER

Paraphrased from CrossFit HQ:

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe, including your very own FCF. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format

Over the next 3 weeks, CrossFit.com will release

  • 3 classic and accessible workouts
  • Workouts can be performed by participants of any ability level.
  • Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
  • FCF will use our usual #HYFRsquad
  • HYFR = Hell Yeah, F*cking Right

Registration began on 4/1 at games.crossfit.com/open, and will remain open for the duration of the competition.

The first workout will be released on Friday, April 3.

REGISTRATION NOW OPEN – REGISTER HERE NOW

Processed with VSCO with hb2 preset

How to Get Involved

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 -OR- participate at no cost.

Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

REGISTRATION NOW OPEN – REGISTER HERE NOW

How to Contribute

Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: Select ‘Foundation CrossFit’ as your affiliate in the registration process to have your registration pass directly to us so that we can reopen when this is all over.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible. 

REGISTRATION NOW OPEN – REGISTER HERE NOW

April 2, 2020/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png 0 0 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2020-04-02 14:52:322020-04-02 17:45:32SUPPORT YOUR LOCAL BOX FUNDRAISER
Training

Rogue Online Qualifier 20.3

CrossFit WOD for Mournful Monday 1/13

ROGUE QUALIFIER 20.3

AMRAP in 20:00
  100 double unders
  80 alternating dumbbell snatches, 50/35/20lbs
  100 double unders
  60 toes-to-bar
  100 double unders
  40 double dumbbell squat, 2×50/35/20lbs
  100 double unders
  20 strict HSPU

Post time to whiteboard unless actually registered for the Qualifier, in which case enter your official scores here. Post-workout would be stretching out those pesky hip flexors and then rolling out the calves for no more than 2:00 at a time. Rounds of repetition up to you!

READ: CrossFit Wins $4 Million Sanction in Lawsuit Stemming From Now-Retracted Paper – Retraction Watch
WATCH:

January 12, 2020/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2019/12/EarlyNov2019-62.jpg 1000 1500 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2020-01-12 20:23:562020-01-12 21:00:22Rogue Online Qualifier 20.3
News

Side to Side

Varsha doing dumbbell step-ups

Let’s see if all these weighted step-ups transfer to single-leg squats!

CrossFit WOD for Friday 12/6

strict (chest-to-bar) pullups
every 2:00 x 2 (1-2-3-2-1)

AMRAP in 10:00
4 side-to-side pullups
6 side-to-side plyo pushups
12 alternating weighted pistols, 15/10/5kg

Post score to whiteboard.

READ: CrossFit VS the National Strength & Conditioning Association: Judge Orders Terminating and Massive Monetary Sanctions Against the NSCA – CrossFit
WATCH: Coming Back From Injury

December 5, 2019/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png 0 0 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2019-12-05 22:17:292019-12-05 22:17:35Side to Side
Training

Lotsa Squats

Dave gets ‘set’ by bracing and mentally preparing himself before the squat

ARTICLES

+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag

CrossFit WOD (and ) for Tuesday 6/19

establish a back squat max in 20 minutes, then

“KAREN”

150 wall ball, 20/14lbs to 10/9′, for time

Post maxes and times to whiteboard!

HIIT WOD – 12pm

3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts

– then –

10-to-1
ball slams
jumping jacks

– then –

1-to-10
situps
pushups

HIIT WOD – 5:30pm

(A) agility ladders

(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)

(C) 4 rounds of :45 wall sit, :15 rests

(D) ABmaggedon

(E) STRETCH!

FOUNDATIONS 7 WOD

It’s also “KAREN”! (see video above!)

June 18, 2018/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2018/06/FCFnov2017-33.jpg 1000 1500 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2018-06-18 20:01:092018-06-18 23:07:35Lotsa Squats
Training

The Fabulous Forty

Today we celebrate our favorite Office Manager!

Jessie NOT giving us a no-rep

Wish her a HAPPY BIRTHDAY if you see her!

ARTICLES

+ The Great Kettlebell Swing Debate – Invictus Fitness

CrossFit WOD for Champagne Friday 6/1

FABULOUS FORTY

for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees

100m medicine ball (20/14#) run after every exercise.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 3/3

below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)

GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10

Powerlifting WOD – Week 1/3, Day 3/3

seated box jump 4x3x75%

press 5/3/1
deadlift 60/5 (10)

bicep opener 3×5
tricep opener 3×5
tabata assault bike

Kettlebell WOD

Simple & Sinister

CrossFit WOD for Saturday 6/2

CGO 18.1 – Rx

AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row

CGO 18.1 – Scaled

AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row

Post score to whiteboard!

CrossFit WOD for Sunday 6/3

in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank

May 31, 2018/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2018/05/CGO-18point4-28.jpg 1000 1500 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2018-05-31 21:19:372018-06-02 08:48:32The Fabulous Forty
Training

Stacked Overhead

Guillaume and Olga and baby Taco

ARTICLES

+ Upper Cross Syndrome – Airrosti

CrossFit WOD for Thursday 11/30

for time:
21 push press
42 k2e
15 push press
30 k2e
9 push press
18 k2e

12:00 time cap, then 5×3 bench press

Post time to whiteboard!

HIIT WOD – 12pm

Long Interval

Locomotion

20:00 AMRAP, YGIG
20 Ball Slams
1 Full Rope Pull

Cool Down: Bro-ga

HIIT WOD – 5:30pm

Long Interval

Locomotion

Tabata intervals of:
KB Deadlifts
Plate V Ups
Ball Slams
Broad Jumps
Dbl Db Reverse Lunge
1min rest between movements

November 29, 2017/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2017/11/FCFnov2017-72.jpg 1000 1500 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2017-11-29 20:38:422017-11-30 02:46:25Stacked Overhead
News

Yet Another Take on CinDT

Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar

“So what’s this seminar we’re hosting on Tuesday all about?”

GLAD YOU ASKED!

This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movement standards and learn to create universal progressions.

Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pulling
– The theory of Blocking Movement

This seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means

ARTICLES

+ Scaling Your WOD, It Goes Both Ways – Just Alyssa

ANNOUNCEMENTS

– Community CrossFit class on Sunday, 9/24 at Noon!
– Carl Paoli brings his Freestyle Connection Seminar to FCF on Tuesday, 9/26! Late evening classes cancelled for the event.

CrossFit WOD for Thursday 9/21

AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats

rest 5 minutes then

AMRAP in 10 minutes:
12 deadlifts, 70/48kg
9 hang power cleans, 70/48kg
6 jerks, 70/48kg

Performance does it in reverse order (DT then CINDY).

Post both scores 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!

September 20, 2017/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2017/09/FreeStyleRunning2015-AVsplits.jpg 1000 1500 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2017-09-20 21:06:282017-09-20 21:11:36Yet Another Take on CinDT
Training

Long Live the Chief

Flashback Friday featuring Foundation CrossFit 3.0:

(3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare)


CrossFit WOD for Friday 10/14

THE CHIEF

AMRAP in 3 minutes:
3 power cleans, 61/43kg
6 push-ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.


Barbell Club WOD – Week 4, Day 3: MOCK MEET!

3 attempts at a max snatch

3 attempts at a max clean & jerk


ANNOUNCEMENT!

Tomorrow we will have a contingent of athletes participating in the FESTIVUS GAMES down in Lacey, WA:

#Repost @montak ・・・ #FCF represents at the #FestivusGames this Saturday! Come support Team Mussels & Mermaids, Team Fostering a Romance, Team Waterfalls, Team East Coast Jerks & Team MoSa! #HYFRsquad

A photo posted by Foundation CrossFit (@foundationcrossfit) on Oct 11, 2016 at 9:54pm PDT

October 3, 2016/by Andrew
https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png 0 0 Andrew https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png Andrew2016-10-03 20:30:522017-01-05 19:23:01Long Live the Chief

Facebook

Archive

  • May 2026
  • May 2025
  • March 2025
  • February 2025
  • May 2024
  • February 2024
  • August 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • October 2016
  • February 2016

Recent Comments

  • Tyler
    on Programming in Preview: 12/5-12/10
    💪💪💪
  • Maia Kurnik
    on Programming in Preview: 12/5-12/10
    Let's gooo!! 🤩
  • Andrew Sheng
    on Programming in Preview: 11/28 through 12/3
    Ah, I must have missed that story. Count me in!...
  • Andrew
    on Programming in Preview: 11/28 through 12/3
    Just to keep everyone in check, here's who agreed ...
  • Andrew Sheng
    on Programming in Preview: 11/28 through 12/3
    The Character Mile sounds fun! Who will be doing i...

Categories

  • Community
  • News
  • Nutrition
  • Training

Tags

AB back squat 1RM BB breathing brUTE strength Carl Paoli chipper CINDY CrossFit Games DH DIANE EMOM FGB Follow Along Video follow along workout Foundation Barbell FRAN HERO WOD HIIT Intramural Open JACKIE Kelly Starrett Mat Fraser Misfit Athletics mobility movement library MURPH NM Nutrition olympic weightlifting PRIDE programming Recipes RS snatch 1RM STRETCH supplements tabata Team Mots team workout THE CHIEF TLa Training Think Tank Weightlifting House yoga


Related Information

What is CrossFit?
FCF Athlete Expectations
Terms & Conditions
Manage Membership
Privacy Policy
Refer a Friend
Contact Us

Foundation CrossFit

info@foundationcrossfit.com

Physical Address
1415 12th Ave
Seattle, WA, 98122

CrossFit Links

CrossFit Journal: The Performance-Based Lifestyle Resource
© Copyright - Foundation CrossFit
  • Link to Facebook
  • Link to Instagram
  • Link to X
Scroll to top Scroll to top Scroll to top