Foundation CrossFit Blog
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Foundation CrossFit is a group and personal fitness instruction facility in the Capitol Hill neighborhood of Seattle.
Foundation CrossFit Blog
2M ago
In the world of fitness, there are few events as exhilarating and transformative as the CrossFit Open.
For those immersed in the CrossFit community, it’s an annual highlight, eagerly anticipated and passionately embraced.
What is the CrossFit Open, and why should you consider participating?
The CrossFit Open serves as the initial stage of the CrossFit Games season, inviting athletes of all levels, from beginners to seasoned pros, to test their fitness and compete against themselves and others around the globe. Participants complete three workouts across three weeks, and submit their scores on ..read more
Foundation CrossFit Blog
1y ago
Join us tomorrow for the final Champagne Friday of 2022 and my final shift as head coach and co-owner tomorrow evening. Last workout is at 5:30pm, with the celebration starting at 6:30pm!
We’ll have some drinks and snacks on hand, but you should definitely BYOB just in case.
SKILLS for Thursday 12/29/2022 is the JERK
CompEx for Thurs 12/29
3 sets
8 barbell Z-press @2011
8-10 ab-rollouts @3011
3 sets
8-10 landmine row @2111
8-10 landmine cossack squat @2111
every 8:00 x 4 sets
for time:
800m run
20 pullups
10 power cleans, 43/56/80kg
Santa Finisher #2
THROWBACK for Thurs 12/29 ..read more
Foundation CrossFit Blog
1y ago
WORKOUT for Working Womxn’s Wednesday 12/28/2022
“12 Days of CrossFit”
in cumulative song format, for time:
100m run/150m row
2x 25′ bear crawl
:03 handstand
4 DB clean & jerks, 2×20/35/50lbs
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 12/16/24kg
8 toes-to-bar
9 (ring) dips
10 squat thrusts/burpees
11 pullups
12 rocking pistols
or make up a 40-minute EMOM rotating through 4-5 stations! Post time to whiteboard!
ENGINE for Wed 12/28
for time:
50 calorie row
30 push press
50 burpee over rower
30 thruster
50 calorie bike
30 power clean
Rx = 30/50/70kg. Post time to whiteboard ..read more
Foundation CrossFit Blog
1y ago
SKILLS for Thursday 12/22/2022 is the DEADLIFT
CompEx for Thurs 12/22
E2MOM x6 do 2 front squats at 80%
every 5:00 for 5 rounds
250/300m row
6 power cleans, 34/52/70kg
250/300m row
9 burpee-over-rower
3 sets
16 reverse lunge
20 banded face pulls
MOBILITY for Thurs 12/22 ..read more
Foundation CrossFit Blog
1y ago
WORKOUT for Wednesday 12/21/2022
every minute on the minute for 16:00
a. 2 power snatch
b. hang snatch + 2 OHS
6 rounds for max total reps:
1:00 DB snatch, 20/35/50lbs
1:00 crossover single unders
1:00 pogo burpees
1:00 rest
Post score to whiteboard.
ENGINE for Wed 12/21
AMRAP in 25 minutes:
400m run/equivalent
30 box jumps
30 wall ball
BODYBUILDING for Wed 12/21
3-4 rounds:
2 sets max strict pullups
15 DB Arnold press
4-5 rounds:
15 JM press, heavy
15 KB towel curl ..read more
Foundation CrossFit Blog
1y ago
SKILLS for Tuesday 12/20/2022 is the SNATCH
CompEx for Tues 12/20
“SHSPU density test”
for time:
20 SHSPU/8 wall walks
1:00 rest
15 SHPU/4 wall walks
:30 rest
10 SHSPU/2 wall walks
every :90 x6 do a power snatch + OHS @65-70%
“ELECTRIC 10”
AMRAP in 10:00
5 power snatch, 25/34/48kg
10 deadlifts
15 toes-to-bar
GYMNASTICS for Tues 12/20
every :30 for 10:00
:03 top-of-pullup/chinup hold
1 bar muscle-up/jumping pullup negative
AMRAP in 6:00
16 alternating V-up
20 supermans
24 alternating plank hip taps ..read more
Foundation CrossFit Blog
1y ago
Happy holidays!
This Monostructural Monday we have some rowing intervals BEFORE another front or back squat max attempts.
For Weightlifting Wednesday we’ll be snatching alternating complexes before doing a GHOST protocol workout with dumbbells, crossover single unders, and pogo burpees
For Champagne Friday we’ll have a barbell complex after another chance at a shoulder-to-overhead max.
Saturday will be a farmer carry/wall walk couplet that’ll get that your metabolism up for the weekend.
MOBILITY for Sunday 12/18/2022 ..read more
Foundation CrossFit Blog
1y ago
SKILLS for Saturday 12/17/2022 is the BENCH PRESS
WORKOUT for Saturday 12/17/2022
“The 12 Days of CrossFit”
in cumulative song format, for time:
100m run
2x 25′ bear crawl
:03 handstand
4 DB clean & jerks, 2×20/35/50lbs
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 12/16/24kg
8 toes-to-bar
9 dips
10 squat thrusts/burpees
11 pullups
12 rocking pistols
Post time to whiteboard ..read more
Foundation CrossFit Blog
1y ago
Happy Champagne Friday! Join us at 5:30pm and 6:30pm for some bubbly post-workout- we’ll provide a bottle for each class but feel free to BYOB. It’s a great time to hang out with your swolemates during these cold and dark December days.
WORKOUT for Champagne Friday 12/16/2022
shoulder press 50/5, 60-65/3, 75/5+, 85/3+, 95/1+, 98-99/1, 101-102/1, etc
then choose one of the following FOR TIME:
a. 30 muscle-ups
b. 50 bar muscle-ups
c. 100 pullups
Post press and time to whiteboard!
ENGINE for Fri 12/16
Choose two
a. “300 FU” Challenge
b. 2k ski for time
c. “KRONOS” 100 burpee box jump overs for t ..read more
Foundation CrossFit Blog
1y ago
SKILLS for Thursday 12/15/2022 is the JERK
CompEx for Thurs 12/15
banded lats, banded hip flexors, shoulder prehab
empty bar warmup then 20 minutes to build to a 1RM clean & jerk
– Suggested percentage ladder: 60 – 67 – 74 – 80 – 85 – 90 – 94 – 98+
10 rounds for time:
30 double unders
7 toes-to-bar
5 power clean, 20/29/43kg ..read more