2017 Expanded Schedule

I basically said it yesterday. We’re adding more classes to the schedule!

GYMNASTICS STRENGTH – Tuesdays at 7am and Fridays at 8am

Gymnastics strength class is designed to challenge and develop foundational gymnastic movements including core conditioning, flexibility, and basic tumbling movements. You can expect more emphasis on static holds, perfect technique, and coaches adjusting many of the smaller details of each position. This may leave you feeling very different than when you finish a CrossFit class, but rest assured the benefits will translate to any and all areas of your training.

First class is this coming Tuesday 5/2

KETTLEBELL – added Fridays at 6:30pm

We wanted to provide a full week of kettlebell awesomeness (so now it’s MWF). Build muscular stamina and more here with Patrick! Play with Ground Force Method and StrongFirst-style protocols. Learn how to utilize one of the best underutilized tools out there. Whenever anyone asks me about starting their own fitness at home, the first thing I’ll suggest is a kettlebell. If you know your weakness lies in engine work in your CrossFit workouts there are a lot of benefits to kettlebell practice.

First class is next Friday 5/5

ENDURANCE CLUB – Tuesdays & Thursdays at 5:30pm, weekend event TBA Fridays

We’re in training season for some Endurance events so we’ve brought back our seasonal Endurance Program, this time run again by Colin and Sarah as they prepare for another Iron Man this summer. Come once or three times a week working on short interval Tuesdays, long interval Thursdays, and distance/time trail run/swim/bikes on the weekends.

It started this week! Look out for the weekend event on Friday’s post.

COMPETITIVE EXERCISE – added Sundays at 12pm

Yes, we’re changing the name AGAIN. It was Competitive Exercise (“CompEx” for short) when we started the class a couple of years back, then we changed the name to Level 2. Most recently it was known as Competitive CrossFit, but we’re going back to what it truly is: who’s competitive at this exercises stuff? We’re not moving or cancelling our current Saturday at 8am w/ me, we’re just adding some more flavor with Dave, a CrossFit Games veteran. This provides an opportunity for you late-risers and for those who truly need practice at CrossFit-style Competition settings which usually take place on weekends. There are no prerequisites, other than knowing how you prefer to scale and modify work.

First Sunday class with Dave is THIS SUNDAY 4/30 at 12pm.

COMMUNITY CROSSFIT – 12pm Saturday, May 6th

Our next Community CrossFit class is coming on Saturday, May 6th at 12pm! This is for members AND ESPECIALLY NON-MEMBERS so that Capitol Hill and beyond can get a taste of what we do at FCF. Invite anyone you see fit (see what I did there) and mark those calendars. Doesn’t cost anyone anything (and we won’t mark a class off of your membership) other than the hour it takes to get a WOD in!

As always remember to RSVP for your classes!

Wednesday the 26th

Lindsay C

Big announcement coming tomorrow! Who’s ready for an even more expanded class menu?! Gymnastics Strength, Kettlebell, Endurance Club, and Competitive Exercise (yes we changed ‘Competitive CrossFit’ back to Competitive Exercise- ‘CompEx’ for short) all coming at you sooner than you think…

ARTICLES

+ Paid Street Parking Will Extend to 11pm in Capitol Hill – Curbed Seattle. Read this then maybe fill out the survey! This affects the area surrounding FCF.

CrossFit WOD for Wednesday 4/26

EMOM 8 minutes: 3 power clean & jerk, ascending

2 rounds:
tabata dumbbell press
tabata dumbbell step ups
tabata dumbbell hang cleans

Go heavy. Rx+ is double kettlebell. Post all six scores to whiteboard!

Olympic Weightlifting WOD

clean + front squat + jerk, clean pulls, front squats, v-ups, kettlebell Jefferson curls, strict pullups, HSPU

Kettlebell WOD

Primal Movement Warmup and Mobility

We will be working on single-arm swing and getup skills. Simple and sinister will be showing up randomly in the future and we will need to be prepared!

Presses and lunges finisher for variety

“Breathe. Just… Breathe.”

This isn’t CrossFit-related per se, but I think you need to see it:

You’re welcome.

CrossFit WOD for Saturday 4/15

3:00 on, 1:00 off, for 5 rounds:
4 power snatch
6 pushups
8 squats

Rx = 43/29kg, Fitness/Health = 20/15kg, Performance = 61/43kg

Post all five scores to whiteboard!

Competitive CrossFit at 8am

GYMNASTICS SKILLS

6 min each:
A.) 8 alt kb ohs + 6 alt pistols + 4 sliding cossack squats + 2 knee jump to box jump
B.) p-bar walk + 10 support shrugs + 5 kipping dips + 4 strict + (3 russian dips)
C.) 5 slack kips + 4 gymnastics kip pullup + 3 butterfly + 2 bar mu
D.) handstand walk + 4 kipping HSPU + 3 strict + 2 ring

CV TEST

2k row for time

STRENGTH

– bench 1RM
– deadlift 3RM

CONDITIONING

For time:
1600m run
50 alternating pistols
30 power cleans, 85/60kg

MIDLINE/STRETCH

 

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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!

RANDI

Andrea V and Victor M

Props to all those who showed up for yesterday’s NANCY and didn’t allow the cherry-picking side of yourself to take over! The grit in choosing to show up for training, whether you’re great at it or it’s THE limit to your capacity, makes the biggest difference in your fitness.

Nice work- really proud of y’all. Now let’s see if the legs hold up for today.

ARTICLES

+ Rainier Beach Businesses Attempt to Thwart Crime With Beautified Storefronts – South Seattle Emerald

CrossFit WOD for Tuesday 4/11

“RANDI”

27-21-15-9 reps for time:
hang squat snatch, 43/29kg
toes-to-bar

Rx = 43/29kg, Fitness/Health = 25/15kg, Performance = 52/38kg

Compare to Monday 27FEB2017. Post results to whiteboard!

HellaFit WOD

GUESS!

Also: Mark your calendars. Our GYMNASTIC STRENGTH class will be tested next Tuesday at 7am, then added to the calendar in May.

VERSUS X Registration

Spring into Fitness!

Our next no-obligation, no-cost Community CrossFit Classes are coming soon!

Are you feeling energized by CrossFit as the Open comes to an end? Excited for new ways to train so you can test your fitness next year? Share that enthusiasm with your friends by accompanying them to their first CrossFit class!

Not a member? No problem. These classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can be ‘just sweaty’ or ‘super tough’. We’ll guide you through it.

You can RSVP to one of our Community Classes here, or just show up! Our upcoming Community Classes are scheduled for:

  • Sunday, March 26th at 1:00 PM
  • Saturday, April 1st at 12:00 PM

READY TO GET STARTED? 

Our next Foundations On-Ramp Course will run April 4th through April 29th.  This course is 12-classes over 4-weeks. Click here for details.

 

 

ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!

Don’t forget, there is a little reward in it for current athletes when you Refer a Friend. If your friend registers for our on-ramp program, you’ll each receive a $25 credit towards your memberships! Details here.

 

Mid-day schedule update

As of this week, the 12pm Thursday CrossFit class has been removed from our schedule for attendance and scheduling considerations. We will run CrossFit at 11AM followed by 12pm HellaFit on Thursdays going forward. This change also aligns Thursdays to match our current Tuesday mid-day schedule.

If down the road we find that the demand is there, we will add it back.

Remember to RSVP for all of your classes!

DAB

Today’s the day! Turn in your FCF BINGO sheets to a coach or the office by end of day to be entered into the PRIZE drawings!

ARTICLES

+ Benefits of Front (Rack) Lunges – CrossFit My Heart

CrossFit WOD for Tuesday 2/28

AMRAP in 17 minutes:
10 power cleans
20 front lunges
40 double unders

Fitness = 30/20kgRx = 52/38kgPerformance = 70/50kg

Post score to whiteboard!

 

17point1 is

ARTICLES

+ CrossFit Games Open 17.1 Official Rules and Scoresheet – CrossFit Games

CrossFit WOD for Friday 2/24

CGO 17.1

for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx = 50/35# dumbbell and 24/20″ box jumps
Scaled = 35/20# dumbbell and 24/20″ box jumps/step-ups

20:00 time cap. Post time to whiteboard.

Olympic Weightlifting WOD

overhead squat, snatch pull + snatch + snatch balance, clean pull + clean + jerk from dip

partner leg lifts, back (hyper) extensions, downward dog