Every Minute on the Minute

Scap work at The Movement Fix seminar


Want to see our very own Leslie’s house?

+ Urban Farmhouse in Seattle’s Central District Comes With Spectacular Views – Seattle Mag

CrossFit WOD for Monday 1/22

every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.

Post score out of 30 to whiteboard.

Strength Ladder: 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 1/3

deadlift + high pull + snatch, back squats, snatch push presses

Powerlifting WOD – Week 3/7, Day 1/4

reverse band box squat 1RM

Kettlebell WOD

2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold


4 rounds:
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats


Anyone else happy it’s Friday?


+ 3 Ways to Own Any Workout (and Why You’re Leaving Muscle On the Table) – Athlete Daily

CrossFit WOD for Friday 1/19

1/2 JACKIE (twice)

2 rounds for time:
500m row
25 thrusters, 20/15kg
15 pullups

Olympic Weightlifting WOD – Week 2/7, Day 3/3

hang power snatch + snatch + snatch balance, hang power clean + clean + jerk

Powerlifting WOD – Week 2/7, Day 3/4

box squats + bands, deadlifts + bands, box jumps, GHR, back extensions

Gymnastics Strength WOD


Kettlebell WOD

windmills & kb arm bars

50 swings buy-in before….

Kettlebell “ISABEL”
30 one arm snatch, left
30 one arm snatch, right

A.) Deadlifts or B.) Deadlifts?

You choose. Originally we were doing the deadlift/step-up workout on Saturday, but we’ve changed it to the “Memorial For Daniel” team workout, in honor of Officer Daniel McCartney who was also a coach at CrossFit Yelm. You can read more about what happened in the link below.


+ Pierce County Deputy Shot After Responding to a Burglary – Kiro 7

CrossFit WOD for Thursday 1/18

3 rounds for time:
deadlift, 102/65kg


9-15-21-15-9 reps for time:
deadlift, 80/55kg
step-ups, 24/20″


Tempo / Time Trial

Double Under practice
– then –
Focus on good standards and form
3 rds
10 Wall Balls
10 Box Jumps
5 Pull Ups


Amrap 20 min
1 gym length bear crawl
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length lunge
1 gym length crab crawl
AB 20 calories

Hydrostatic Body Fat Testing at FCF

We’re so excited to have the option of body fat testing available for our athletes before nutrition challenge starts on February 5th. This is something that we haven’t done in the past. This is not required to participate in the challenge, however, we highly recommend getting it done. Here are several reasons why:

  • Hydrostatic body fat testing is the ‘gold standard’ of body fat testing. This means it is the most accurate test out there!
  • You will have data to compare to at any time in your life.
  • It will drive your motivation to do well during and after the challenge, whether you are trying to gain weight or lose weight.
  • After the test, you’ll receive a printed analysis of your results with what you may need to do to meet your goal. We can use it as a tool to help you reach your goals in addition to nutrition.
  • This is a great opportunity to re-evaluate your fitness goals and see how your nutrition plays a (huge) part in it.

We will have a truck parked out front on Monday, January 29th from 5:30am to 6:30pm! Here is how the process works:

The test is quick and it’s going to be conveniently outside of our gym! One stop shop! The before body composition test AND after body composition test will be $84 total.

Having this data point will tell you the truth about where you are. You can retest after 8 weeks of discipline and will-power. With this data points, you’ll know if you are objectively improving or not. The truck will be back for the “AFTER” test on Monday, April 2nd. We will have a separate sign up sheet for this when the date gets closer.

Sample Body Composition Analysis

“About Your Analysis”
The human body is composed of metabolically active “lean” tissues like bone, muscle, internal organs, water, and adipose tissue (i.e. fat tissue). From both health and cosmetic standpoints, the relative amount of adipose tissue in your body is of concern. A variety of techniques have been developed to evaluate the total body fat percentage. Hydrostatic Body Fat Testing is referred to as the gold standard or method by which all other methods measure their own accuracy.” 

Here’s the information that will be provided: Client Data, Body Fat, Lean Body mass, Client History, Current Status and Goals, Percent Body Fat %, Target Weight, Weight Control Recommendations, Resting Metabolic Rate, Exercise



Please note: You are only available to sign up through: desktop and mobile website (NOT the app)

  1. Log into your Zen Planner account.
  2. Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
  3. The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
  4. Then click “Reserve Appointment” and you will be charged $84.

This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!

DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).

If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!

In the event of low participation, it is possible we do not host the truck. We will apply your $84 to your next month’s membership.


2018 Nutrition Challenge

You’ve heard us talk about it.

You’ve seen it written out on the board.

And now it’s just around the corner, our first nutrition challenge of 2018!


  • The challenge will be 8 weeks long, starting on February 5th, no cost to participate. Registration begins Friday 1/26. We’ll have a separate blogpost with directions!
  • We will have a specific website for all things nutrition challenge. We narrowed down your choices in nutrition protocol to: Paleo, Whole30, Low-Carb, or Keto. Please email Sheena and Sarah if you have a different protocol in mind.
  • A week prior to the start, we will have an educational week sharing guidelines to each protocol. There will be a nutrition Q&A led by Andrew and Sheena on Saturday at noon February 3rd.
  • We will be hosting the Body Fat Test truck right outside, on Monday January 29th. This is not required to participate in the challenge, though there are benefits to getting it done (and we highly recommend it). The cost will be $84 for both BEFORE and AFTER. MORE information on Hydrostatic Body Fat Testing HERE. 
  • We have check-ins, activities, and events planned to help you succeed in reaching your goals and keep you motivated to continue on throughout!



+ 10 Weeks of Hell: Advanced Programming for the CrossFit Open (Part 1) – Tier Three Tactical

CrossFit WOD for Wednesday 1/17


for time:
750m row
100 double unders
30 burpees (over rower)

Post time to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 2/3

hang power clean + clean + jerk, front squats, push presses

Powerlifting WOD – Week 2/7, Day 2/4

clean & press 12×1, special exercises

Kettlebell WOD

Kettlebell “LINDA”

Royal Marines Birthday

Working on neutral spines!


+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!


Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam


Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge

The Movement Fix Seminar: SEATTLE

Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!


+ MLK Jr. Day: All the Ways You Can Make a Difference – CNN

CrossFit WOD for Martin Luther King Jr. Monday 1/15

CGO 12.1

max (6″ target) burpees in 7 minutes

then 13 minutes to establish a max thruster

Strength Ladder 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 2/7, Day 1/3

hang power snatch + snatch + snatch balance, back squats, accessories

Powerlifting WOD – Week 2/7, Day 1/4

(conventional) deadlift 10×1, 3×20 romanian deadlift, 3×20 sumo romanian deadlift, 3×20 dimel deadlift, 50 leg lifts + reverse crunch

Kettlebell WOD

10 rounds:
5 high pulls, left
5 high pulls, right
:15 second rest


KB Complex, ascending in weight, 1:30 emom for 15 minutes
1 swing
3 clean
1 press
1 squat


At Home Workouts

So it’s Sunday the 14th and Foundation CrossFit is closed for The Movement Fix seminar all day. What if Sundays are a normal training day? What do you do?!

How about you try any of the following!

5k run for time. Run around Seward Park, twice for time. Run around Greenlake once, for time. Run around Volunteer park uninterrupted for 30 minutes. Go snowboarding! Go for a hike. If you’re can get to the Howe Street Stairs. Try setting a clock and going the entire time. Alternatively if you like intervals you can run up as fast as possible, then walk down, do a handful

Want something more “CrossFitty?”

How about

– 4 rounds for time: 400m run, 50 squats
– for time: 100 air squats, 100 pushups, 100 situps, 100 jumping lunges
– 150 burpees for time OR as many burpees as possible in 7 minutes OR 100 burpee broad jumps for time
– as many reps as possible in 20 minutes: 12 lunges, 9 situps, 6 pushups
– for time: 1 mile run, 50 step-ups/box jumps, 30

Basically if you get creative, you’ve got something. If you have access to a pullup bar, you have a new implement to utilize! If there’s a railing you can do a bar row (think ring row), use that!

Movements you don’t need equipment for: burpee, run/jog/walk, tuck jump, broad jump, box jump, step-up, pushup, burpee, squat, Cossack squat, pistol, plank, side plank, situp, crunch/curl-up, burpee, bird dog, lunge, jumping lunge, burpee, squat thrusts, good morning, jumping good morning, hollow rock, turtle, bear crawl, duck walk, burpee, cartwheel, cast wall walk, handstand, and more. Look at the Foundation CrossFit YouTube page for all of our movement library videos.

If you have a bag you fill up with something you can carry it. Go for distance. Or speed. Or both. Throw it in a metcon or something. Read this and see if you can figure out some good CrossFit programming!

Never tried my old HellaFit program from the Cody app? Well here it is in all it’s glory:

Class 1: https://vimeo.com/91738166
Class 2: https://vimeo.com/93752856
Class 3: https://vimeo.com/93765904
Class 4: https://vimeo.com/93921608
Class 5: https://vimeo.com/94113461

password for all is ‘hellafit’

Come up with a good workout on your own? Send it to me thru email/facebook/twitter/instagram/etc. Anyone who puts up their outside-the-gym workout on social media gets a free KILL CLIFF!

Squats & Climbs


– Barbell Registration closes end of day!
– Community CrossFit Class Saturday at Noon
– Andrew & Tony compete at the Industrious Resolution Weightlifting Meet this Saturday
– We’ll be CLOSED on Sunday for The Movement Fix Seminar, which is an all-day event.
– Post-Holiday Gym Party on Saturday, January 27th at the Garage in the Echo Room. 6pm on!

CrossFit WOD for Friday 1/12


for time:
21 back squats, 84/60kg
7 rope climbs
15 back squats, 84/60kg
5 rope climbs
9 back squats, 84/60kg
3 rope climbs


21-15-9 reps for time:
back squats, BW/.7xBW
chest-to-bar pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/7, Day 3/3

snatch high pull + hang power snatch + snatch, clean high pull + hang power clean + clean + jerk, accessories

Powerlifting WOD – Week 1/7, Day 3/4

squat 12x2x50

deadlift 8x1x75

3×15 GHR
3×10 kettlebell cheat clean + front squat
3×5 depth jump broad jump

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Gymnastics Strength WOD – 73

leg development