Entries by Andrew


Also: HBD MARK! You can stream the Trident Championships Weightlifting Meet that Robyn S, Vicky B, Kylie C, Bri M, Megan K, Gabrielle F, Guillaume C, Nathan M, and Andrew B will be competing at here! CrossFit WOD for Saturday 6/24 ANNIE 50-40-30-20-10 reps for time: double unders ab-mat situps OR EVIL ANNIE 100-80-60-40-20 double […]

HBD Gus!

Gus and Tina at last year’s PRIDE march. Join us this Sunday 6/25 as FCF represents and marches again! Consider it cardio or active recovery- we’re bringing some equipment along for anyone else who wants to do more! ARTICLES + How to Be An Ally During Pride Month – Nylon CrossFit WOD for Friday 6/23 […]

Every 5:00

Nate Helming of The Run Experience timing our runs ARTICLES + Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder CrossFit WOD for Thursday 6/22 every 5:00 for 4 rounds: 20/15 calorie row 15 wall ball, 20/14# to 10/9′ 10 burpees Post attendance to whiteboard. HellaFit WOD 5:30pm! Endurance WOD […]

FCF at the 2017 PRIDE PARADE

As most of you know, the FCF community will be walking in the Seattle Pride Parade this Sunday, June 25th. We hope that you can join us to celebrate, support and advocate for our LGBTQ* gym-mates, family, friends, coworkers and the community as a whole. WHO: You! And friends, family, kids, colleagues and furry (leashed) […]

Weighted Pullup

Pride Parade is this Sunday and the gym will be closed so we can participate wholly as a community. ARTICLES + 5 Things Candice Wagner Said About Her Body Every Woman Should Read – Morning Chalk Up CrossFit WOD for Wednesday 6/21 3 attempts: max weighted pullup – rest as needed – 1 attempt: max strict pullups […]


ARTICLES + Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger CrossFit WOD for Tuesday 6/20 for time: 150 medicine ball cleans, 20/14 lbs Fitness = 10/8 lbs, Performance = 30/20 lbs Endurance WOD Short Interval: 10x 200m run, with 1:00 rests between efforts […]

Suitcase Carries

ARTICLES + CJ Cummings Repeats, Wins 2017 Junior World Weightlifting Championships – BarBend CrossFit WOD for Monday 7/19 deadlift 3x3x80%, 3x2x87%, 2x1x93% Rx 3 rounds for time: 200m suitcase carry, 24/16kg 20 burpees 20 dips Performance 3 rounds for time: 200m suitcase carry, 32/24kg 20 burpees 20 ring dips Post time to whiteboard! Olympic Weightlifting WOD […]

Pride Friday: Sylvia Rivera

Sylvia Rivera: Transgender and Immigration Civil Rights activist Words by the gay liberation activist and #trans icon, #SylviaRivera. In honor of #TransAwarenessMonth ❤️ A post shared by Fusion (@thisisfusion) on Nov 22, 2016 at 3:29pm PST Sylvia Rivera is one of my heroes. She fought for Transgender and immigrant rights, for poor people and people […]


ARTICLES + Don’t Worry About Your Workout, Just Get Up and Keep Moving – Nicole Tsong for the Seattle Times CrossFit WOD for Champagne Friday 6/16 “JACK” AMRAP in 20 minutes: 10 push press, 52/38kg 10 kettlebell swings 24/16kg 10 box jumps, 24/20″ Post score to whiteboard! Olympic Weightlifting WOD snatch, clean & jerk, HEAVY Kettlebell […]

Pull! Pull! Pull!

Nate A at UrbanCF’s FIGHT GONE BAD circa 2011 The pulling movement pattern should be solid: pull the shoulder blades (“scaps”) together, following through with the elbows. In the row, you drive with the legs and finish with the elbows. In the hang power clean, you drive with the legs and finish with the elbows […]