Free Community Class & Upcoming On-Ramp

We are offering a free Community CrossFit class this Saturday (8/5) at 12PM!

Our Community Classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun!

You can RSVP on our online scheduling system, or just show up!

Can’t make it?  We’re having another Community Class on Sat. 8/12! Loved the Community Class so much you want more?

Our next On-ramp will run August 22nd through September 16th. The full course is 12 classes, 4-weeks. Click here for details.

Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays

The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.

Athletes must choose one course time. Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.

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Game Night: FCF x Mariners

Baseball season is here and we’re getting together for a night out at Safeco Field. This idea wouldn’t be possible if it weren’t for a local competition called Battle at the Ballpark. We’ve got three teams competing at the Battle at the Ballpark this year:

Lauren B.
Stacey S.
Michael C.
Scott R.

Crystal B.
Megan K.
Nathan M.
Andrew B.

Ali S.
Olivia P.
Devin B.
Chris S.

Team names to be announced soon! They will compete at Safeco Field 8am-2:30pm, take a break, and return to the field for the game at 7:10pm. Come support our teams and stop by the stadium to cheer them on! Then join us for the game that evening against the Oakland Athletics.

To sit with our group, send me your ticket number request (sheena@foundationcrossfit.com) by Wednesday July 5th. The tickets are $39. I’ll send you instructions on when and how to pay.

See you there!

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) friends!

WHEN: Arrive at the staging area between 12:15-1:15pm on Sunday, June 25th and plan to be on the parade route until mid-late afternoon.

WHERE: We will gather at the parade staging area, located at the Republic Parking lot at 6th Ave. & James St. Look for a very colorful, energetic and fit bunch (that’s us!).

BRING: WATER and WEAR SUNSCREEN FOLKS! Sunglasses/hats.

WHAT TO WEAR:
– FCF Pride shirt and/or any colorful FCF gear!
– Accessorize with the Pride rainbow colors
– Costumes!
– Body paint!
– Sparkles!
– Whatever makes you feel groovy and energized!

If you pre-ordered a Pride shirt, it is available at the gym for pickup! Ask your coach! If you missed the preorder, there are many varieties and sizes available for purchase.

There are some important details you need to know (please keep reading!)…

FAQ/HOW IT WORKS:
Most of you have seen a parade or participated in a parade before, but this is different because we are a FITNESS community. We have the opportunity to showcase some of the fun movements and exercises we do at FCF.

What does this mean?
It means you’re gonna get a workout in…maybe 😉

You can participate by simply walking with the group, but you can also demo movements**, hand out Pride bracelets or stickers, help carry the FCF banner, and we have rainbow flags if you just want to walk and wave! There will be gym equipment available for our use during the parade – kettlebells (8 kg & 12kg) and hyperlites with 5kg bumper plates. If you decide to use a piece of equipment, you do not have to carry it the entire duration of the parade. We traded off a lot last year and it worked out great. If you get tired, pass it off to another athlete!

**There will be pauses in the parade and this is when we can demo the movements**

MOVEMENT IDEAS:
– BODYWEIGHT: burpees, burpees! Squats, lunges, burpees over hyperlite, high-five burpees with a buddy
– KETTLEBELLS: press, push press, swings, snatches, lunges, goblet squats
– HYPERLITES: front lunges, overhead squats, snatches, backsquats, push press, deadlifts, power or split jerks
– Most importantly, have fun and be safe! We encourage you to utilize some of the skills and movements you’ve learned at the gym, but you can always choose to walk. Note: If the weather is warm, the cement will be hot and burpees may be uncomfortable.

SEE YOU THERE!

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 ❤️

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Sylvia Rivera is one of my heroes. She fought for Transgender and immigrant rights, for poor people and people of color, for all of the groups that were targets of, and integral to, the 1969 Stonewall Uprising, but who were nonetheless marginalized by the modern day Gay Rights movement. For those of you who have been shaken to your core at the prospect of a religious ban, or who are passionate about social justice issues. For those of you who identify as LGBTQ or as allies, Sylvia Rivera’s words resonate now more than ever. We have made progress, thanks to people like her, but the issues she fought for are still issues Trans* people, people of color, poor people, and immigrants continue to fight for. Please click the link below to read an interview she gave in 1998.

http://www.workers.org/ww/1998/sylvia0702.php

If you would like to donate to an organization that is keeping Sylvia Rivera’s legacy alive, please consider donating to the Sylvia Rivera Law Project. Read their mission statement below:

The Sylvia Rivera Law Project (SRLP) works to guarantee that all people are free to self-determine their gender identity and expression, regardless of income or race, and without facing harassment, discrimination, or violence. SRLP is a collective organization founded on the understanding that gender self-determination is inextricably intertwined with racial, social and economic justice. Therefore, we seek to increase the political voice and visibility of low-income people and people of color who are transgender, intersex, or gender non-conforming. SRLP works to improve access to respectful and affirming social, health, and legal services for our communities. We believe that in order to create meaningful political participation and leadership, we must have access to basic means of survival and safety from violence.”

Why Do We Celebrate Pride?

WHY DO WE CELEBRATE PRIDE?

Every June, many Lesbian, Gay, Bisexual, Trans*, Queer/Questioning (LGBTQ) people celebrate Pride.

For many, it’s a time to party!

“We are a people, a tribe if you will. And flags are about proclaiming power, so it’s very appropriate….We needed something beautiful, something from us. The rainbow is so perfect because it really fits our diversity in terms of race, gender, ages, all of those things.” – Gilbert Baker (June 2, 1951 – March 31, 2017) . Gilbert Baker, who was born sixty-six years ago today, gave the queer community its most enduring symbol of pride: the Rainbow Flag, which first appeared at San Francisco’s Gay Freedom Day in June 1978. . In addition to his contributions as a designer and artist, Baker also was a lifelong direct-action activist on behalf of progressive causes including queer and gender liberation, anti-censorship, and non-violence campaigns. . Gilbert Baker, also known by his drag-name, Busty Ross, died on March 31, 2017. . Picture: Busty Ross (a.k.a. Gilbert Baker), Drag March, San Francisco, California, June 24, 1999. Photo c/o AP. #lgbthistory #HavePrideInHistory #Resist #GilbertBaker #Pride2017

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While partying is definitely part of Pride festivities, the true purpose of the Pride Parade and celebrations is to commemorate the Stonewall Riots that took place in 1969 in New York City at a popular gay bar called, The Stonewall Inn. The very first Pride was a police riot, with the first brick being thrown by trans women of color in defense against abuses perpetrated by homophobic/transphobic cops.

Marsha P. Johnson and Sylvia Rivera were two key figures during the riots but both went on to devote their lives to gay and trans liberation. Please read on for more information at History Link!

Be sure to keep checking the blog this month for more LGBTQ history and organizations that need your support!

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Summer, summer, summertime….

The sun is finally here and Pride month is just around the corner. Get moving with us in June and walk with us in the Pride Parade on Sunday, June 25th!

READY TO MOVE? 

Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. We will be running the following course options:

  • Morning – 7AM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Afternoon – 4:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Evening – 7:30PM on Tuesdays & Thursdays. 10AM on Saturdays.

Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.

We teach the movement fundamentals used in our regular CrossFit classes. We emphasize mechanics, consistency, and then intensity. This course will get you ready to join our full schedule of classes! Click here for details and to register.

NOT QUITE READY?

Try one of our upcoming free, no obligation Community CrossFit classes! You can RSVP here. These classes can be ‘just sweaty’ or ‘super tough’. All levels of experience and fitness welcome. We’ll guide you through it!

Already an FCF Athlete? Refer a friend and earn a $25 credit for you and your friend! Details here.

 

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Big Climb 2017 Wrap-Up

While the last weekend of March signaled the end of the CrossFit Games Open, that Sunday many of our members competed in an arguably more important physical competition: the Big Climb 31. These athletes, several of whom had just finished VERSUS X/CGO 17.5 the day before, scaled up 69 floors (or 1311 steps) up the Columbia Tower in order to raise money for the Leukemia and Lymphoma Society to help in the fight against blood cancers.


The latest 2017 FCF Team

Out of 233 teams that raced that day, Team Foundation Climbers placed 20th overall, based on the aggregate of the top three times. That put us one spot ahead of Orange Theory (just throwing that out there)!

Everyone on our team performed amazing at the race, but what they really should be proud of is fundraising over $4,000 for an important cause!

There are a lot of people to recognize for their efforts in making this event as big of a success as it was.

First, there is the team who sweated it out in the stairwell- FCF athletes Paul Barkshire, Lauren Brogan, Joanne Kiesanowski, Emily Moss, Olivia Rother, Nathan Motsinger, Abhijit Hegde, Patrick Hodder, as well as friends and family like Anthony Aamodt, Conor Brogan, Michael Brogan, Vanessa Brogan, John Hodder, and Lennon Ward.

Secondly, a big thank you goes out to Tony and Nathan for putting our team shirts together. They were able to pull off a miracle in order to make sure the team was representing Foundation CrossFit in style.

Finally (and most importantly), we need to thank the donors for their incredible generosity. It is truly inspiring to see this community come together to support something meaningful.

The first 2011 FCF Team

If you are interested joining our great team next year, we will be posting instructions and start training in fall. In the meantime keep training!

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.

Spoilers:

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

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Staff: Why I Sign Up for the OPEN (Part 2)

Happy Champagne Friday! By this time some of you have already done 17.1. Priority is to hit this workout with everyone on Saturday from 10am-12pm but if you’re unable to make it, you can do the workout with class every Friday. Don’t forget to RSVP! The last day to sign up for the CF Games Open is Monday, February 27th!


Coach Andrew

I’ve participated in every one of the Opens! I sign up because it keeps everyone, especially myself, accountable for my fitness and its progression. The main reason I wanted to do the Open was to kickstart my CrossFitting again. I’ve mainly been focused on weightlifting competition, but I do miss the things that come along with consistent CrossFit training. My favorite thing about the Open is the camaraderie and the push for improvement I see from athletes every year. People who enter without a double under leave with many. Personal records are smashed. Everyone finishes with a huge sense of accomplishments and stronger relationships with each other and FCF. I’d like to see snatches and toeS-to-bar and box jumps. I hope wall ball doesn’t show up (but it will). I also really dislike walking lunges because it’s a logistical nightmare to set everything up.


Coach Tina

2015 was my very first Open, and I had only been doing CrossFit for about 3-4 months. It was terrible. It was embarrassing. I remember I maxed out at a 40kg c&j during 15.1 and wanted to die.

I continue to sign up because I’ve stuck with training consistently and have gotten better. Now it’s fun, not terrifying. I get that good kind of nervous because I know I’ll survive, and the end result is deeply satisfying. I also love our community, the camaraderie, and contributing to the FCF team spirit.

My favorite part is getting to demonstrate what I’m capable of doing now that I wasn’t capable of the year before. Progress! The ranking system is nearly irrelevant (not completely though  ). I also love cheer-screaming for others and bearing witness to their achievements.

I hope to see plenty of weightlifting, and I love double unders. My weak areas are wall balls and rowing–those will likely show up, but honestly, I’m looking forward to how terrible it will be and coming out the other side with new goals to focus on.


Coach Anthony

-What year was it when you participated in your first Open and what did you experience?
2014, a lot of fun & excitement.

-Why do you continue to sign up?
To be part of the FCF community & see if I’ve improved compared to previous years.

-What is your favorite thing about the Open?
It provides a true gauge of what you can & can’t do. It can either put you on cloud nine or crush your soul!

-What movements do you hope to see this year? Or NOT want to see?
Cleans & Snatches! Don’t want to see DUs & pistols.


Coach Sarah

-What year was it when you participated in your first Open and what did you experience?
My first CGO was 2013 and I’ve participated every year since then. I went into my first Open after a year away from the gym and I felt out of shape and intimidated. Without the support of a friend (CHERYL!), I would have “missed” more of the workouts, but she got me into the gym just before the submission deadline. This time of year serves as a reminder of why I value our community- the love, energy and determination is undeniable!

-Why do you continue to sign up?
I continue to sign up for the open because it’s my duty as a leader in our community! It’s an opportunity for me to show athletes that I am pursuing fitness as well…talk the talk and walk the walk, ya know?!
If I’ve learned one thing over the years, it’s consistency. We can’t always give 100% in our workouts, but we CAN just show up, put in a little work and then get back to life. This time of year forces me to evaluate my own progress throughout the year- what skills have improved? And most importantly, what have I learned about myself in the past year?

-What is your favorite thing about the Open?
My favorite thing is to witness the physical triumphs and overwhelming support shown for each athlete, whether they are fresh out of Foundations or an awe-inspiring veteran. It reveals our inclusivity.

-What movements do you hope to see this year? Or do NOT?
Well…typically I would say bring on the wall balls, heavy cleans and double unders, but I’m recently injured, so I’d just like to be able to put up a score for each workout . How about some more bar MUs!


Coach Adrian


– What year was it when you participated in your first Open and what did you experience?
The first time I participated in the Open was in 2013, when I started coaching CrossFit. The coaches would participate in a Friday Night Lights event for the gym members as a way to show how to go through the workouts (i.e. Rx vs. Scaled, strategy, etc)

-Why do you continue to sign up?
I do the workouts as a challenge to myself being that I don’t train full-time as a CrossFit athlete. It allows me to set an example for members of the gym and other coaches by showing that I can do all movements at the RX standard with good form and show that as a coach, I’m still human and suffer through the suck of specific movements and types of workouts.

-What is your favorite thing about the Open?
My favorite part of the open is being in the position to help motivate and push people to exceed their own expectations for their performance and help them get one step closer to reaching their goals, whether it be strength/technique/stamina/etc. I’m open to seeing any and all movements whether I’m good/bad at them. I’ve spent more time than ever in doing WODs and Metcons to help prep and just increase my work capacity.


Coach Gus

My first Open was 2015..or 2014? I can’t remember. I was intimidated! There were a lot of movements I couldn’t do Rx but instead of getting discouraged, I decided to use that as a way to make a list of goals leading up the the next Open. I don’t officially sign up for the Open due to CrossFit’s stance on not allowing transgender athletes to compete, rather I am a member of a nationwide Facebook group and we have our own “Open” and spreadsheet.

I enjoy doing the workouts with my FCF friends! And seeing how competitive everyone gets! I just compete with myself. I have a few goals for performance this year, and coming off of a lot of injuries and illnesses, I’ll be happy to just complete all the workouts! I hope I’ll see lots of box jumps, push-ups, and pull-ups! Also muscle-ups! I know there’s NO CHANCE these will be left out of the Open this year but I really hope they forget about wall balls and/or thrusters!

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Why I Sign Up for the OPEN (Part 1)

The Open starts tomorrow! If you’re still on the fence about signing up, see why we do!


Coach Nathan

-What year was it when you participated in your first Open and what did you experience?
My first Open was all the way back when the Open originated in 2011. I had just started at FCF a month prior and Tony somehow convinced me to sign up. I’ll be honest, it was a very humbling experience – I still remember struggling to get even a few clean and jerks during 11.3. But at the same time it was also very encouraging to see people that have put in a lot of work do amazing things I never thought possible.

-Why do you continue to sign up?
Since 2011 the Open has obviously grown. I have participated nearly every year since then and continue to do so because of the camaraderie within our FCF community and the ability to see where my fitness is year to year.

-What is your favorite thing about the Open?
My favorite thing about the Open is the environment every Saturday during those 5 weeks. It’s invigorating to be a part of the energy that fills the gym as people cheer each other on and push themselves harder than they normally would. It’s a very rewarding and positive feeling.

-What movements do you hope to see this year?
I’m going to make people mad by saying this, but I hope to see some thrusters again this year. Those tend to be workouts where I can really do well and push myself to my limit. Gotta love having short legs!

-What movements do you NOT want to see this year?
I’d really be ok with no handstand pushups. Being injured for most of this past year, I’ve had very little time to actually work on this skill and it is always one that kicks my butt during the Open.

As always, I encourage everyone to sign up! Whether you’ve been doing CrossFit for 4 days, 4 months, or 4 years, you’ll have a great time and be glad you did it this time next year.


Coach Tony

I’ve participated in the Open every year since the beginning, 2011. It is a good test of the combination of skills and strength, based on the original format of the CrossFit Games – be ready for the unknown and unknowable. Each weekly workout was a fun test of your skills, and with the adrenaline and motivation of others working out around you, it pushed us to achieve some pretty amazing PRs. Nowadays I continue to sign up because I can assign the annual Open series to significant events in my life. I destroyed my knee playing volleyball one year, and after the reconstruction, matching my previous achievements have become my new goals. Year after year, I saw improvements to my scores, and now 6 years later, it is great to know that I can still keep up with my younger self! Thrusters and burpees are what I salivate for in the Open. This year I’d love to see the following ridiculous workout announced: KALSU: 100 Thrusters for time, with EMOM 5 burpees before doing thrusters!


Coach Andrea

-What year was it when you participated in your first Open and what did you experience?
2013…my experience brought out the competitive gymnast in me, and I loved that! It also made me feel a lot of pressure. Mixed bag of emotions.

-Why do you continue to sign up?
I sign up to support our community! And because I am more than just a mama now. By signing up for this year’s Open, I am committing to myself that I am worth it. I am worth putting in the work to be a better me. I am worth taking the time away from my family to keep fit. My son needs to see a mama that is healthy and happy and fulfilled. I am more than a mama, I am an athlete!

-What is your favorite thing about the Open?
Seeing people do things they thought impossible for themselves. It is a culmination of all the hard work (and coaching) throughout the year!

-What movement(s) do you hope to see this year?
GYMNASTICS! Mama Vittegleo still loves HSPU, toes-to-bar, bar MU and pistols!

-What movement(s) do you NOT want to see this year?
Ugh, all the rest!


Coach Mark

-What year was it when you participated in your first Open and what did you experience?
My first open was in 2011! I had been doing CrossFit for over year and was easily talked into signing up. I had heard all of the hype from Sectionals, and the FCF athletes that participated from the year prior and felt like I had progressed enough as an athlete to be competitive. I didn’t know what to expect but I did find out what it’s like to compete by exercising. It kind of got me hooked on the process. I was able to see where my weaknesses were and I was excited to see how much I could progress through the year.

-Why do you continue to sign up?
Keep my streak going! It’s actually my measuring point. It’s the one CrossFit event that I will always sign up for. It’s become a normal part of life, as I continually look back at where I was (fitness-wise) at this particular moment in time. It means even more, now that I’ve had some significant life changes. It’s fun to see how and where you’ve progressed through the span of years.

-What is your favorite thing about the Open?
Everyone surprises themselves. There are ALWAYS PR’s.

-What movement(s) do you hope to see this year?
Handstand push ups and toes-to-bar.

-What movement(s) do you NOT want to see this year?
Handstand push ups and toes-to-bar. I’m not particularly good at these movements but I do love the challenges they provide in the open (that won’t stop me from complaining about it). It exposes my weaknesses but it will always come down to me to work on them throughout the year.


Coach Sheena

Like Andrew, Tony, Mark-Anthony, and a young young Nathan, I participated in my first Open in 2011. At the time it felt like any other day in the gym except each workout had a little bit more pressure to do well. I got flashbacks of my track & field days, right before a race!! It was a lot of fun. I continue to sign up because I love what it brings out of me. I train hard all year (with the exception of the past year #momlife) and put myself to the test with these workouts. I don’t consider myself to be super competitive but when the Open comes around, I become competitive with myself and with my peers – in a healthy way.  My favorite thing about the Open is seeing people achieve something they had never done before. I love screaming/cheering people on as they push themselves to past their limits. I swear I always tear up whenever there is only one person left working out and the WHOLE gym is cheering them on. It’s the best. We suffer through these workouts together and come out stronger together.

I’m not at all in great shape for the Open but I’m doing it anyway because I can. I loved my body before, during, and after pregnancy and I’m honestly just happy to be able to be healthy and being able to do what we do. I’m approaching this year as I did last year, with no pressure to perform a certain way but to get the workouts done and have fun. I always love some light and quick barbell work with some double unders.. and muscle ups since I can (or used to) do muscle ups. I really don’t want to see the damn thruster/wall ball/rowing combo but I know it’ll show up!!

Can’t wait to work out with you all!! Go Team FLEX Appeal!