Hugh M doing banded pull aparts during our Powerlifting classes


+ The Importance of Accessory Work – Juggernaut Training

CrossFit WOD for Wednesday 11/8

AMRAP in 15 minutes:
15 toes-to-bar
12 handstand pushups
9 pistols/side

Post score to whiteboard.

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle clean + tall clean drop + jerk
power clean w/ slow decent + cj
tempo front squat

jerk grip push press, split squat/side, twisting situps

Powerlifting WOD – Week 6/7, Day 2/4

box squat, GHR, good am, calf raises, frog pumps, “bamboo” plank

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus

Double Bear Sumo Dead

FCF at Kris Streeter’s stand up at The Highline this past Sunday night


+ CrossFit Games 2017 – Placements Infographic – imgur

CrossFit WOD for Tuesday 11/7

6 rounds for time:
50 double unders
40′ bear crawl
30 kettlebell SDHP, 32/24kg

Post time to whiteboard!

CompEx WOD – 6am

EMOM for 21 minutes:
– 3 strict muscle-ups
– 4 squat clean & jerks
– 5 HSPU

AMRAP in 7 minutes:
35 double unders
7 kettlebell overhead squats, 24/16kg

HIIT Class WOD – 12pm

Short Interval

:30 on/:10 off x 3
hi/lo plank
Side plank, L
side-to-side/archer pushups
Side plank, R
Russian twists

:40/:20 for 10:00
5 ladders
10 speed skater squats/side
15 mb squat thrust + wall chest pass

:45/:15 for 10:00
30 MB toe taps
20 MB s2s crunches
10 MB over-the-shoulder

HIIT Class WOD – 5:30pm

Kettlebell Rx Mobility

1)Waves- as a circled group
A) everyone holds hollow body
-one person at a time v-ups
10 rounds
B) everyone toe taps
-one person at a time burpees
10 rounds
C) everyone holds a bottom of squat
-one person stands at a time
10 rounds
Repeat ABC

2) Partner Work with Dynaball

4 rounds
1:00 side passes
1:00 sit-up throws
1:00 lunges with throws
1:00 rest

Gymnastics Strength WOD

10-to-1 pullups/dips or half-reps muscle-ups

banded skills


Foundations 10 WOD

EMOM for 15 minutes: 3-position pause snatch


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 progressed? This will be the last weightlifting cycle until January.

Everyone and anyone is able to participate in the mock meet. We will run it like an actual competition: you will have an opportunity to warm up to THREE ATTEMPTS to hit new PR’s in the snatch and then the clean & jerk in a competition format, without the pressure of performing in front of strangers.

Coaches Adrian and Andrew along with some of the seasoned competitive weightlifters will be running the event and providing guidance for those participating. It will be a great opportunity to show off the results of all the hard work everyone has been putting in!

Register using the google form below:

It’ll also be cool because the International Weightlifting Federation World Championships will be going on that entire week (and weekend) so you’ll have some live inspiration (and possibly witness some world records) during your performance!

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 deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5

Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.

Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.

HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!

Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!

Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!


+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games

CrossFit WOD for Monday 11/6

for time:
40 handstand pushups
40 front squats, 80/60kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats

snatch push press, step-ups, weighted v-ups

Powerlifting WOD – Week 5/7, Day 1/4

Max Effort Upper Body

floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class


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.


+ This 63-Year-Old Could Lift a Baby Elephant – KUOW

CrossFit WOD for Friday 11/3

CGO 13.4

AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar

Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg

Post score to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

jerk max, overhead squat max

Powerlifting WOD – Week 6/7, Day 3/4

reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank

Gymnastics Strength – Class 54

muscle-up progressions: skills, strength, then assisted versions


Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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.


CrossFit WOD for Thursday 11/2

Find out what a Powerlifting class is like today!

bench press 9×3 + accessories (kettlebell bench press, close-grip pushups, JM presses, tricep pushdowns, and standing barbell oblique crunches)

Post heaviest load to whiteboard!

HIIT Class WOD – 12pm

Joint Prep with Ido flow

6 min of:
50m sandbag carry
10 sandbag squats
50m sandbag carry
10 sandbag shoulder to overhead

Row Sprints
:50s slow/:10s sprint x 2
:40s slow/:20s sprint x 2
:30s slow/:30s sprint x 2
:20s slow/:40s sprint x 2
:10s slow/:50s sprint x 2

Breathing tempo 3251

HIIT Class WOD – 5:30pm

Movement patterns / stretches up the ramp

Workout 1) Fun w/ a Box

Side 1 – 7 incline push ups + 14 incline mountain climbers
Side 2 – 7 decline plank ups + 14 seated flutter kicks
Side 3 – 7 dips + 14 incline grasshoppers
Side 4 – 7 box jumps + 14 seated knee tucks

2 min cool down

Workout 2) Fun w/ a Ball

1 – slam ball
3 – slam ball sit ups
5 – seated slam ball presses
7 – slam ball squats
10 – slam ball toe taps
8 min EMOM

2 min cool down

Workout 3) Lungs and Abs

3 station shuttle run
10 seated russian twists
15 single unders
10 crunches
5min of work!

Pull & Push


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 out and receive the bar.

2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.

3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.


+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times

CrossFit WOD for Wednesday, November 1st

AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups

Post scores to whiteboard! (run doesn’t count for anything! just reps)

Olympic Weightlifting WOD – Buffer Week, Day 2/3

3-position clean, front squat max

Powerlifting WOD – Week 6/7, Day 2/4

pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class


Movember Fundraiser

A message from Kurt R.

I participate in Movember every year to raise awareness and funds for men’s health issues, such as prostate and testicular cancer, as well as mental health and suicide prevention.
Since people know me for my beard, rather than do the whole “shave and grow a crappy mustache thing”, I let people vote on what colors I was going to dye my beard.  Each dollar donated counted as a single vote.  Last year, I raised almost $1800 and Pride and Seahawks beards tied, so I died my beard Pride rainbow colors one month and Seahawks colors the next!  It was a lot of fun and definitely helped to raise awareness of the very serious health issues men face regularly.  Last year I was especially thrilled to wear the Pride beard in loving support of all my LGBTQ friends and family.  Everybody should be able to hold their head up in Pride and it was the last I could do!  I would personally love for Pride to win this year, too!
Kurt has an appointment to get his beard dyed TODAY – which color/pattern will it be? we’ll find out soon – however, it is not too late to donate! Follow this LINK to donate to Kurt’s Movember cause.

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 jerks and double unders, a run/clean & jerk/muscle-up/run/snatch/muscle-up medley, a powerlifting session with multi-grip bench pressing and accessories, CGO 13.4 (CJ/t2b), repeat kettlebell couplets, and a dumbbell/kettlebell take on the hero workout RANDY.

CrossFit WOD for Monday 10/30

Partner A holds a bumper plate overhead (15/10kg) meanwhile…

Partner B completes as much as possible:

for time:
100 wall ball, 20/14#
50 pullups
100 jumping lunges
50 weighted situps, 20/14#
100 slam ball, 20/14#
50 weighted situps, 20/14#
100 jumping lunges
50 pullups
100 wall ball, 20/14#

Switch as often as possible. Reps cannot be earned if Partner A does not have the bumper plate overhead.

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week!

Let’s identify your weaknesses so we can prescribe you better warmup, accessory, and mobility work.

3-position snatch, back squat max

Powerlifting WOD – Week 5/7, Day 1/4

warmup this week – for 10 minutes:
10 half kneeling strict press & stretch
15 RH or GHD hip extension
20 cossack squats

then pause bench press, one-arm half-kneeling landmine press, banded tricep press, weighted planks

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus

Blast From the Past (13.2)

Sarah B (of the Brunch Squad) at VERSUS X


+ 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

Post score to whiteboard / comments!

Olympic Weightlifting WOD – Week 7/7, Day 3/3

snatch ladders, clean & jerk ladders, potentially maxing out if you can climb w/o missing

Powerlifting WOD – Week 3/5, Day 3/4

Dynamic Effort Upper Body

Gymnastics Strength WOD

splits, bridges, L-hangs, arching, and planking

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.