Entries by Andrew

Every Minute on the Minute

Scap work at The Movement Fix seminar ARTICLES 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 […]


Anyone else happy it’s Friday? ARTICLES + 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 + […]

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. ARTICLES + Pierce County Deputy Shot After Responding to […]


ARTICLES + 10 Weeks of Hell: Advanced Programming for the CrossFit Open (Part 1) – Tier Three Tactical CrossFit WOD for Wednesday 1/17 GAS PEDAL 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, […]

Royal Marines Birthday

Working on neutral spines! ARTICLES + 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! HIIT WOD Long Interval rounds of 1:00 scissor jump 1:00 AssBike […]

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! ARTICLES + MLK Jr. Day: All the Ways You Can Make a Difference – […]

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 […]

Squats & Climbs

Moonboots NEWS & ANNOUNCMENTS – 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 […]

Sandbag Mile

Odd-objects like heavy medicine balls and sandbags are the best/worst for simple workouts. Today you’ll run or walk a mile for time. All it takes is raw determination to finish. ARTICLES + Resolution: A Strong Foundation (Prologue) – Velocio (FEATURING OUR VERY OWN JO!) CrossFit WOD for Thursday 1/11 6×2 split jerks (2 minute rests) […]


Olivia demonstrating some overhead strength ARTICLES + Foundation CrossFit will be closed Sunday so we can host THE MOVEMENT FIX Seminar with Dr. Ryan DeBell. Ryan and I have known each other for years now and a lot of the subjects he covers in his videos have been used in our programming from warmups to […]