Entries by Andrew


Upcoming In-House Weightlifting Meet

The year is quickly coming to an end and the Olympic Weightlifting program is looking to close it out with an exhibition of everyone’s hard work in an in-house weightlifting meet! The next cycle which starts today, Monday November 6th, will run for four weeks and will finish on Saturday, December 2nd. Why not retest and see if you’ve […]

Snow Week?

with Carl Paoli at the FreeStyle Connection Seminar On the agenda this week: CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo […]


Sean K To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar. ARTICLES + This 63-Year-Old Could Lift a Baby Elephant – KUOW CrossFit WOD for […]

Big Bench

The bench press is an underutilized strength movement in the CrossFit world, even though it’s one of main competition lifts in Powerlifting, which CrossFit takes many cues and protocols from. ARTICLES Barbell oblique crunches with @kitsapcrossfit @djhollingsworth and @rainiercrossfit @kurtisbowler at the @crossfit Conjugate Methods course at @lynnwoodcrossfit A post shared by Andrew Bueno (@kneesout) […]

Pull & Push

ANNOUNCEMENT Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays. 1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it […]

Introducing HIIT

Our newest class on the FCF menu this November: HIIT! HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), […]

October’s End

“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class. This week’s agenda: a partner chipper, a skill sprint workout with […]

Blast From the Past (13.2)

Sarah B (of the Brunch Squad) at VERSUS X ARTICLES + Finding Her Voice: Chloe Johnson on Transgender Equality – Athlete Daily CrossFit WOD for Friday 10/27 CGO 13.2 as many reps as possible in 10 minutes: 5 shoulder-to-overhead, 52/34kg 10 deadlifts, 52/34kg 15 box jumps, 24/20″ Compare to 14MAR2013 or 06SEP2013 or 25OCT2013 or 11APR2014 […]


Chris S Remember that with all of this overhead work, we need to balance it out with recovery and mobility work! ARTICLES + Floods and Fires Make Americans Rethink Their Love Affair with Stuff – The Washington Post CrossFit WOD for Thursday 10/26 establish a 1RM cluster (squat clean thruster) within 7 minutes, then EMOM for 10 […]


The calm AFTER the storm ARTICLES + Bueno’s Goods 3 – Foundation CrossFit CrossFit WOD for Wednesday 10/25 “ANGIE” for time: 100 pullups 100 pushups 100 situps 100 squats PERFORMANCE for time: 20 muscle-ups 40 handstand pushups 60 GHDSU 80 pistols, alternating Olympic Weightlifting WOD clean & jerk complex, clean & jerk ladder, front squat, […]