Entries by Andrew

Pullup/Run/Power Snatch

If you enjoy running as much as KB looks like she does, you should’ve have a problem with today’s workout! ARTICLES + Stability Now! – Bill Starr for the CrossFit Journal CrossFit WOD for Champagne Friday 4/28 EMOM 10 minutes: 5 weighted pullups, as heavy as possible 3 rounds for time: 400m run 15 power […]

Did You See?

Kai H, Nadia T, and Tina L Our schedule has expanded! More classes and class times have been added to your muscular and sweaty pleasure. READ, DAMN IT, READ: http://foundationcrossfit.com/2017/04/2017-expanded-schedule/ We’re always tinkering, so if you have any ideas let us know. ARTICLES + Does the Sound of Noisy Eating Drive You Mad? Here’s Why. – TIME […]

2017 Expanded Schedule

I basically said it yesterday. We’re adding more classes to the schedule! GYMNASTICS STRENGTH – Tuesdays at 7am and Fridays at 8am Gymnastics strength class is designed to challenge and develop foundational gymnastic movements including core conditioning, flexibility, and basic tumbling movements. You can expect more emphasis on static holds, perfect technique, and coaches adjusting […]

Wednesday the 26th

Lindsay C Big announcement coming tomorrow! Who’s ready for an even more expanded class menu?! Gymnastics Strength, Kettlebell, Endurance Club, and Competitive Exercise (yes we changed ‘Competitive CrossFit’ back to Competitive Exercise- ‘CompEx’ for short) all coming at you sooner than you think… ARTICLES + Paid Street Parking Will Extend to 11pm in Capitol Hill […]


Endurance Club with Colin B and Sarah M is back and begins tonight at 5:30pm. Half IronFCFers This club will go every Tuesday and Thursday at 5:30pm, with a longer run/bike/swim effort on the weekends. We’ll announce those on Friday so that those who want to play can plan. ARTICLES + Benchmark WOD: ANGIE Tips – […]

Another Monday

CrossFit WOD for Monday 4/24 deadlift 5x3x70%, 5x2x75%, 5x1x80%, then 3 rounds for time: 800m run 20 alternating front lunges, 52/36kg ARTICLES + The Skill of Barbell Cycling – Training Think Tank Olympic Weightlifting WOD snatch + OHS, back squat, snatch pull, knees-to-elbows, good am, arnold press, box jump Kettlebell WOD Primal crawling warmup and […]

Say Bye Bye (For Now) On Sunday

Cheryl & Wendy Wendy C and Cheryl C will be leaving us for NYC soon and they want to celebrate this Sunday! They’ll be there for all three classes (9am, 10am, and 11am) as we hit three different workouts: ANNIE, EMOM lifts, and THE CHIEF, respectively. DID YOU KNOW: These two actually met during a […]

Burpees & Box Jumps

Yesterday we tested your strength, today we test your work capacity- specifically your muscular stamina and conditioning. What engines give out? Which engines stay strong? Lungs? Lower legs? Feet? Back? If you’re paying attention you can utilize different techniques to favor whatever engine is fresh. ARTICLES + Jessamyn Stanley and Nicole Tsong Discuss ‘ Every […]

Loading Maxes

Dave H We’re going to max out the bench press again so if you missed Monday you get another chance. If you WERE here let’s look for a 3RM max or grab a board and see if you can go over 100% with a shorter range-of-motion. We’ll also hit the deadlift! Make sure your hands […]

Testing Week!

Here we go! We’re about to begin a new cycle and so we need to retest some old things while setting your standard for work to improve. Danielle & Landon S In no order we’ll hit a bench 1RM twice (3RM second time around), 1RM deadlift, a burpee/box jump benchmark, 100 pullups/max unbroken pullups, L-hang, […]