Tag Archive for: FCFio2017

Thrusters and double unders it is!

As we’ve announced all week, after the last class tonight we’ll be screening the film FITTEST ON EARTH: A Decade of Fitness to get geared up for 17.5 and our 10th run at our inner-gym throwdown, VERSUS. 

The first heat will take on 17.5 at 8:30am.

But first…

17.4 Top 3 Podium Finishers

1) Ann-Marie D. 2) Bri M. 3) Crystal B.
1) David H. 2) Devin B. 3) James S.

1) Teada S. 2) Lindsay G. 3) Stacey S.
1) Grayson W. 2) Michael P. 3) Hugh M.


First handstand push ups: Jon U.

Deadlift PR: Mike D.

Beat their 16.4 score: Bobby B, David H., Lauren B.

Spirit Award: Sandi Pants & Devin

Shout out to Jacki for getting after 17.4 all the way in Florida at Seaward CrossFit.

17.4 Intramural Scores:

GREEN: 154
RED: 123
BLUE: 119

Leading into VERSUS X, Team (Green) Flex Appeal is in first with Team (Red) Thundercats in second and Team (Blue) Barracudas in third.

After we are done suffering through 17.5, there will be 4 other events to earn points for your team! See you all bright and early! Good luck!

Oh hey we’re caught up on scores and.. finally, some barbell action! How many of you enjoyed this one? I know I did! And now a re-rest/repeat WOD for 17.4 aka 16.4! But first, the update you were waiting for…

17.3 Top 3 Podium Finishers

1) Ann-Marie D. 2) Crystal B. 3) Vicky B.
1) Mark-Anthony B. 2) Nathan M. 3) Devin B.

1) Jacki F. 2) Nnenna O. 3) Urmi N.
1) Grayson W. 2) Kris M. 3) Michael P.

Updates for our Intramural leading up to VERSUS X:
1st place team GREEN
2nd place team RED
3rd place team BLUE

Week 1 scores: Green/154, Red/136, Blue/119
Week 2 scores: Green/145, Red/136, Blue/139
Week 3 scores: Green/132, Red/149, Blue/135

It’s getting CLOSE ya’ll! Keep it up, and make sure to RSVP for VERSUSX!

Eli M. getting after 17.3 in Texas.

Mike D. hitting a snatch PR during warm ups!
M. Powe hitting a snatch PR!
C. Guerrero hitting a snatch PR!
Jacki F. PRing her snatch and finishing the whole WOD! WHOO!
Sharla S. got her FIRST chest-to-bar pull up and many more!


A post shared by mp (@mikeypowe) on


Spirit Award Winners: Ali, Crystal, SMohr

 Thank you for your extra energy, positive attitudes, and donuts. 😉 


In case you missed it: after week two, FLEX Appeal (Green Team) is in the lead followed by Team Blue Barracudas and Team Red, The Thundercats! Points for 17.3 will be tallied up after Tuesday evening when all the scores have been validated. Just two more weeks of the Open and then we’ll close it out with VERSUS X!

Save the date & RSVP for VERSUS X on Facebook!

17.2 Top 3 Podium Finishers

1) Ann-Marie D. 2) Andrea V. 3) Ali S.
1) Devin B. 2) David H. 3) Nathan M.

1) Wendy C. 2) Danielle S. 3) Sandi P.
1) Michael W. 2) Jesse G. 3) Hugh M.

Shout out to G$ for getting after 17.2 in 95% humidity in Hong Kong at CrossFit Typhoon.

Cheryl, I really loved your Blue Barracudas helmet. Very nice touch!

And now, I’d like to share some reminders on how you can earn points for your team:

  • Show up & work out with FCF Pride! It’s such an easy way to earn points. C’mon, I know you own at LEAST two FCF t-shirts. If you don’t own one then: purchase one OR borrow one from a teammate!
  • Come workout with us on Saturday! You earn more points if you do. You still earn a point for doing the workout on Friday or by making it up on another day.
  • (You do not get extra points for re-testing.)
  • WIN the Spirit Award! Multiple people can win every week. I’ll leave the creative thinking for you on this one.
  • Judgement. Stick around and count/judge for someone working out! Every. Time. You. Judge.
  • For those officially registered for the CrossFit Games Open, make sure you enter your score onto the Games website.
  • Post on social media! Your post-workout selfie, your photo or video of cheering on a teammate, showing off how amazing you did! Whether you share on Facebook or Instagram you must tag Foundation CrossFit AND include the hashtags: #FCFio2017 + #HYFRsquad

As keeper of the realm scores, it really helps me out if you guys fill out the scoresheets fully, clearly, and checked off appropriately. If you think you have a common name (i.e. Sarah, Carlos, Ryan, Chris, Matt, etc.) please write out your full last name so I don’t need to cross reference our RSVP system + Games site or else I’ll end up like this:

I appreciate you all! I’ve been missing out on the fun Saturdays so far since Lily naps at 10am and ya’ll know she needs that sleep (and let’s be honest, I do too). Grandparents are coming this weekend so I can’t wait to cheer for you all over that megaphone. It’s the second to last workout, so let’s see some more team spirit!! Great job everyone.. and bring on 17.4!

Some things to note for tomorrow:

1. Athletes with a 1RM SNATCH at 59/39kg or lower will be doing the Scaled Division workout. Athletes with a 1RM SNATCH of 60/40kg or greater will do the Rx Division workout.

2. For logistical reasons all athletes who don’t agree with Item 1 should do 17.3 today (Friday) if they’d like to see how far they can get into the workout. We want PRs in pullups and snatches. If you’re concerned about “getting your workout in” then you have from April through February, until the next CrossFit Games Open comes around, to do so.

3. We will have 13 lanes per heat: 5 Rx/Scaled Women, 5 Rx/Scaled Men, 3 Rx-only Men. Our goal is a spread that about half scaled and half Rx each heat.

Questions? Concerns?

This is the recommended loading for a scaled women’s bar.

This is the recommended loading for a scaled men’s bar

And just like that, 17.1 and 17.2 are done! Which workout did you like better? We were surprised to see that the dumbbells would show up again. Special thanks to Patrick H. and Rain City Fit for lending us the extra weights two weekends in a row! Here’s hoping we’re completely done with them!

After multiple extensions in score submission deadlines last week, we were finally able to tally up our points for our Intramural Open after week one. Check it out:

For 17.1 Top 3 Podium Finishers:

(1) Crystal B (2) Ann-Marie D (3) Kai H
(1) Dave H (2) Devin B (3) James S

(1) Teada S (2) Lindsay G (3) Emily M
(1) C. Guerrero (2) Jesse G (3) Grayson W

Spirit Award:
Bernice A. of team Blue Barracudas!

Long Distanace Performance of the Week:
Robyn S. of team FLEX Appeal for gettin’ it in Cancun!

Current standings after WEEK ONE: (1st) FLEX Appeal, (2nd) Thundercats, (3rd) Blue Barracudas

17.2 scoring is in the works so in the mean time check out our CrossFit Games Open leaderboard. Perhaps think of ways you can earn more points for your team by checking in with your captains & teammates. Let’s get crazy for Week 3 and 17point3!

CrossFit WOD for Monday 3/6

bench press 4x5x80%

3 rounds for time:
15 deadlifts, 102/65kg

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: back squats, snatch + snatch balance, snatch push press
accessories: banded drinking bird, death march, bent-over row

Kettlebell WOD

Ground force

Single arm swing and clean skill work

Press and squat finisher

By now you should know that the CrossFit Games Open season is here and starts in TWO days! Our 2017 FCF Intramural Open also begins on the same day.

Read THIS if you’re still not up to date.

I’ll wait…

CGO 16.1, where I participated while I was pregnant!

Now that you’re caught up, here’s what you to do if you’re being recruited courted by one of our team captains.

Step 1: say, “Hell yeah! Let’s do it!”
Step 2: Register for the CrossFit Games Open, select “Foundation CrossFit” as your affiliate AND team.
Step 3: Get ready to have some fun, show up, push yourself to new limits, and earn points for your team.

Easy three steps right? Get to it!

This years’ teams:
Team Thundercats
Team Blue Barracudas
Team FLEX Appeal

A roster from last Friday’s draft is up at the gym!

Here are a couple of FAQs:

– What happens if I get courted by multiple team captains?
Well, that’s up to you isn’t it? Accept one captain’s rose and say yes! so we make it clear as to whose team you’re on.

– I don’t want to compete in the Open, can I still be a part of a team?
Absolutely! You can still EARN POINTS for your team (see the points section of the #FCFio2017 post). Just let your team captain know.

– What is this really for?
FUN, some suffering, achieving PRs, supporting your community, and VERSUS X (on March 25th). If you’re not held accountable for your fitness, are you really achieving it? Why not push forward together?

– I’m going to be gone for one (or more) weekends while this is happening, should I still sign up?
YES! Did you know that there are thousands of gyms around the world? Check out the affiliate map to see what gym you will be nearby while traveling.

See you at the gym, let’s get it!

CGO 16.2 at FCF

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. This year we’re copying a fantastic idea from Catalyst Fitness’ Intramural Open idea… and I’m going to plagiarize the hell out of it! IT’S THAT GOOD OF AN IDEA.

CGO 15.4 at FCF

(Actually I’ll just their entire post and change the details as I see fit)

Our goals at Foundation: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

I’ve chosen three people to be Team Captains (who will also have Co-Captains and Lieutenants). We will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS X.

Who will claim the Golden Hammer?

CGO 15.3 at CFSLU


Registration for the Open can be done until 5pm on Monday 2/27 at games.crossfit.com, Choose ‘Foundation CrossFit’ as your Affiliate AND ‘Foundation CrossFit’ as your team.

CGO 14.4 at CFSLU


Coaches and the rest of the registered FCF fam will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes.

Once drafted onto a team you’ll be entered onto the public Team Rosters.

If you’re reading this and you haven’t registered for the CGO you’ll probably be courted by one of our Team Captains to join their team – probably more than one. Pick the most fun team!

CGO 14.3 at FCF


Points will be awarded by FCF HQ after every event.

+1 Point

Score Entry: If you are officially registered on the CrossFit Games site and plug in your official score after you do the workout you score a point! No excuses- plug your score into the website asap and we’ll always be able to see who did their duty.

Performance: Every member of a team that completes the Open workout anywhere in the world (so travelers can still help their teams) earn one point per performance, through proof of attendance to a CrossFit gym. This goes for Rx AND Scaled athletes.

Podium: Top 3 males AND Top 3 female athletes each earn one point for their teams. This also applies for both Rx and Scaled competitors.

Pride: Wear any of our official FCF gear during the your scored event and earn another point for your team.

Social: post a relavent picture or video to facebook or instagram, tag @foundationcrossfit #FCFio2017 #HYFRsquad, and earn your team a maximum of 1 point per week.

Judging: If you take and pass the 2017 Online Judges Course (see below) then you’ll be able to judge other athletes. Certified Judges will be able to earn another point for every performance judged.

+3 Points

Attendance: Every member of a team that completes the Open workout at the weekly throwdown on Saturdays at 10am earn their teams three points. This goes for Rx AND Scaled competitors.

Personal Records: If you perform your first-ever skill when grinding in a workout, your team will be awarded three extra points! Think chest-to-bar pullups, a new max snatch/CJ, handstand pushups, the elusive muscle-up, etc. Been in the Open before and the event is a repeat of a past event? Set a PR and earn a 3-pointer for your team!

+5 Points

Spirit: Who stands out and represents the spirit of Foundation CrossFit? The team with the most encouragement, noise, pride, and PRESENCE each week will receive 5 points per standout action. Multiple teams can win every week.

Judges Course: Take and pass the 2017 Online Judges Course and email the PDF to info@foundationcrossfit.com. You must send the PDF as an attachment. If you send a screenshot, it doesn’t count. If you forward me a link, it doesn’t count. Get me that PDF and I’ll give you your points!

CGO 13.5 at CFSLU


Athletes competing in the Open will have only four days to complete each workout. We haven’t yet set our schedule for competition. The Open will have five workouts over five weeks, with the fifth week including in VERSUS X, where your team points entering the event may sway the standings and winners. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship).

As usual, you can be tested at any CrossFit class on the predetermined CGO day, which is Friday.

To earn your team even more points, show up to our weekly CGO Events on Saturdays from 10am to 12pm. This is the day to prep for, so that you can show up with your team and push it to the limit.

Make-ups are to be done on during our business hours and you’ll have to ask the coach on floor permission (which they might not give), as well as provide your own certified judge. This is why it’s so important to come in on Friday or Saturday.

2012 at FCF


We’ll have some random draws each week for prizes, including gear, socks, water bottles, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!

2011 at FCF 3.0


If you’re posting anything on Facebook and/or instagram make sure you tag the gym @foundationcrossfit as well as use the hashtag #FCFio2017!


Our focus is on FUN. We want participation because it will keep you accountable, make you more fit, and it will get you high-fives and you’ll be happy and love life more and glow and glisten and stuff. Facts.

Register online at the CrossFit Games site, or don’t, and let’s start this party!