Movie Night – Friday 4/7

Since we had so much fun (and were inspired so much) watching FITTEST ON EARTH: A DECADE OF FITNESS a couple of weeks back we decided to do it again!

Friday night we’ll watch “Golden Girl : Mattie Rogers”, a film based on one of USA’s top Olympic Weightlifters (who started as a teen CrossFit Games champion) talks about her sports background including competitive Cheerleading, her introduction to CrossFit and Olympic Weightlifting, and how she decided to pursue weightlifting full time. The movie shows her preparing for and competing at Jr. Pan Ams in Colombia.


You can also catch Mattie this weekend at the 2017 Nike National University & Under 25 Championships powered by Rogue Fitness.

The Winner of the #FCFio2017 is…

Oh man. Another incredible Open season has past and we have some new champions to crown.

Team FCF

Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:

Blue Barracudas (Team Blue) finished out with a total of 614 points.

FLEX APPEAL (Team Green) finished out with a total of 706 points.

and Thundercats (Team Red) finished out with a total of 670 points.

Your winner for the #FCFio2017 is TEAM FLEX APPEAL!

Congratulations on all the (paleo) brownie points and bragging rites you just won.

FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.

Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.

We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.


+ Have you filled out the FCF Athlete Survey for Spring 2017 yet?
+ Why You Shouldn’t Walk on Escalators – The NY Times

CrossFit WOD for Thursday 4/6

for time:
1500m row
24 hang power clean
24 pullups
1000m row
16 hang power clean
16 pullups
500m row
8 hang power clean
8 pullups

Health = 30/25kg barbell. Rx = 43/29kg barbell. Performance = Assault Bike, 2×20/12kg kettlebells or 2×45/25# dumbbells.

Post time to whiteboard!

HellaFit WOD


10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups

8 min AMRAP:
– 5 front squats
– 3 push presses

10 min EMOM:
– 40-sec max effort KBS

Have You Filled Out the Survey?

Carlos G

GET IT DONE! MAKE IT SO: Take the FCF Athlete Survey for Spring 2017


+ The CrossFit Off Season: Time To Fix These 3 Weaknesses – Tier Three Tactical

CrossFit WOD for Wednesday 4/5

EMOM for 16 minutes:
a. 3 hang cleans
b. 8 alternating single leg toes-to-bar

5 rounds for time:
10 alternating front lunges
10 burpee-over-bar

Fitness/Health = 30/20kg, Rx = 43/29kg, Performance = 70/50kg

Post time to whiteboard.

Olympic Weightlifting WOD

muscle clean + no feet clean + clean, front squat, pause upright row + high pull

partner slam ball toss situp, standing db russian twist, pause clean high pull, split press

Kettlebell WOD

Ground force
Turkish getup practice
Swing work (progressing to single arm and snatches)

Tasty Tuesday

Wendy C, Crystal B during 17.5

Have you filled out our SPRING ATHLETE SURVEY yet?!


+ Paleo Lunchbox Ideas – Nom Nom Paleo

A handful of FCF athletes are dialing in their nutrition a whole bunch of different ways (quality-wise like W30 or paleo, quantity-wise counting macronutrients or calories) for a multitude of different reasons (weight-loss, weight-gain, health markers, getting right for summer, etc.) and we’ve started a facebook support group for anyone interested in joining in.

CrossFit WOD for Tuesday 4/4


for time:
70 wall ball, 20/14# to 10/9′
60 russian kbs, 24/16kg
50 HR pushups
40 t2b
30 db squat snatch


for time:
60 wall ball, 20/14# to 11/10′
50 perfectly-vertical kbs, 32/20kg
30 knees-through-elbows
20 kb squat dead snatch, 32/20kg

Let’s test your capacity and see how UNBROKEN you can do this workout. Post time to whiteboard!

HellaFit WOD


30 min AMRAP:

10 shuttle sprints
20 hanging leg raises / v-ups
30 squat+press
40 walking lunges
50 KBS

VERSUS X Winner Announced!

There was a secret 5th event to VERSUS X: trying to read some of your handwriting! For VERSUS X the winner of The Golden Hammer was


The Thundercats owned both the ground-to-overhead ladder and the obstacle course. Like VERSUS III the Obstacle Course was where athletes could really make up points for their teams, especially with repeated attempts over and over until the clock ran out.

Great job to the other two teams Blue Barracudas and FLEX APPEAL for the awesome effort and sportsmanship. Really awesome to see so many people excited to throw down and cheer each other on.

Stay tuned for the winner of the 2017 FCF Intramural Open later this week!


+  CrossFit WOD 170328 – CrossFit Journal
Medicine Ball Clean Demo – CrossFit Journal

CrossFit WOD for Monday 4/3

bench press 3x5x85%

for time:
50 med ball cleans, 20/14#
25 push jerks, 70/50kg
50 med ball cleans, 20/14#

Olympic Weightlifting WOD

muscle snatch + no feet snatch + snatch
back squat
pause upright row + high pull
accessories: 1/2 situp, pause back extension, pause snatch high pull, bent over row

Kettlebell WOD

Ground force
Swing warmup
Armor Building Complex


Car Tab Fees!

(No April Fools Jokes in here)

When I renewed my tabs I forgot how much they were going to be with the ST3 vote I supported. Surprised the hell out of me. Just lost another pair of shoes out of my budget!

Remember that today Seattle sales tax increases to 10.1% and your FCF membership dues are subject to Seattle sales tax.

CrossFit WOD for Saturday 4/1

Kinda CFTS 16.8

In 4-person teams, AMRAP in 24 minutes:
30 double unders
15 power snatch, 35/25kg

FCF Athlete Survey – Spring 2017

Please fill out the following and help us help you!

Why You Sucked At the Open

ATTN: All athletes who a.) Registered for the CGO and joined Team Foundation CrossFit, b.) Sent in your 2017 Online Judges Course Certificate to info@fcf, and c.) Completed all 5 workouts and submitted scores online on time will receive a $20 credit to your April membership if all conditions were met.

Jacki’s last couple of reps at CGO 17.3

Staying on the subject of the 2017 CrossFit Games Open we know that each of you found something you sucked at- not necessarily movement, but maybe preparation (nutrition, sleep) or consistent training (are you cherry-picking workouts? hitting the intended stimulus) are also big factors into your performance this year. Holding onto standards and actually practicing them (I’m talking to you taped-wall-HSPU folk) throughout the year is something you KNOW you need to do, but don’t, then throw a fit when they show up. Same with rowers. Same with double unders. Same with thrusters.

Fortunately we have a full year until it shows up again. Be a more intelligent athlete and game plan! We’ll be providing you some avenues in the coming weeks. Keep your eyes here for details.


+ The CrossFit Open is Over, Now What? – The Barbell Spin

So many gold nuggets in here and I’m sure that last 3 minutes is especially important. “Did you hit the jazz cabbage?”

CrossFit WOD for Friday 3/30


for time:
21 thruster, 43/29kg
21 pullups
15 thrusters, 52/38kg
15 c2b pullups
9 thrusters, 61/43kg
9 bar muscle-ups

… or for those who haven’t done it in the past year/ever:


21-15-9 reps for time:
thruster, 43/29kg

Post time to whiteboard!

Olympic Weightlifting WOD

muscle snatch + no-feet snatch
muscle clean + no-feet clean
Chinese jerk drill or OHS

Tabata Time

Chris S during CGO 17.1

Now that the Open is over I see athletes fall into three categories:

CATEGORY ONE – Those that trained hard to prepare for the Open and now need to deload a bit (approach workouts with less intensity, focus more on form, not having as many expectations, doing more mobility, etc) before approaching training with more gusto for the remainder of spring/summer.

CATEGORY TWO – Those that didn’t really prepare for the Open and now have a million and one things to work on (because cramming does not work in CrossFit- think double unders, bar muscle-ups, handstand pushups, and the like) so now they’ve got a million different goals and no direction.

CATEGORY THREE – Those who found inspiration and motivation during the Open and now have a game plan for the foreseeable future.

This is a hard part of your training. How honest are you with yourself and can you be objective with your work ethic, goals, and commitment?

Later today we will be sending out an ATHLETE SURVEY so we can get a better grasp on where your goals might lie, and how your training split should be. We have a document coming called THE FCF ROADMAP that should provide many of you more specific guidance in how to approach your time in the gym.


+ The Intended Stimulus of Your WOD – Tabata Times

CrossFit WOD for Tabata Thursday 3/30

tabata squats
tabata pullups
tabata pushups
tabata situps
tabata box jumps, 20/12″

1:00 rest between each exercise. Post attendance to whiteboard!

HellaFit WOD


30 min AMRAP

20 of each:
– goblet squat
– windmill
– death march
– v-up

With 1:00 of burpees after each movement. Ideally done as partner workout: one partner performs burpees while other partner completes 20 reps of X then tags them to switch.


Anthony moments after his snatch PR at VERSUS X

The awesome thing about The Open and VERSUS (and competition settings in general) is that we’re pushed to try things we haven’t done. We leave our comfort zones a little more to win, whether that is higher placing in the competition, or winning against your old standards.

This is why we push for competitions. It’s spectacular if you do well. If not, you’ve got some more reps and experience under your belt which you can build upon.

… and you thought you were done with CGO workouts?! HA!


+ Coaching Roundtable: CrossFit Open 13.1 Tips and Advice – Tabata Times

CrossFit WOD for Wednesday 3/29

CGO 13.1 Rx

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg

CGO 13.1 Scaled

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 20/15kg
30 burpees
30 snatches, 30/20kg
20 burpees
30 snatches, 40/27kg
10 burpees
ME snatches, 50/35kg

Post score to whiteboard!

Olympic Weightlifting WOD

no-feet muscle clean + no-feet power clean + no-feet clean
front squat
upright row

Kettlebell WOD

Ground Force
Volume swings (snatch option)
Press finisher