Holiday Schedule

We will be closed this coming Monday, December 26th.

Teresa

Instead here's a one-time invite to come get your WOD on at Foundation CrossFit! We'll be running classes there at

• 6am
• 7am
• 9am
• 11am
• 12pm
• 3:30pm
• 4:30pm
• 5:30pm
• 6:30pm

Foundation CrossFit is located at 1422 11th Ave between Pike & Union in Capitol Hill. RSVP your spot by email.

Foundation Athletics gear is in!

Dark Heather Grey Zip Hoody for $50

Plum 50/50 blend t-shirt for $20

Vintage Green 50/50 blend t-shirts for $20

Get yours at the gym!

New December Schedule

Since our next Foundations Program starts January 16th, 2012, our new class times are as follows:

click to embiggen!

Make sure to RSVP by email, otherwise 25 burpees await you. Keep your eyes peeled here for special announcements come the holidays... and maybe some snow days soon!

January Foundations

Our next Beginners program begins January 17th!

Classes will be held

• Tuesdays 7am & 11am & 5:30pm for 60 minutes
• Thursdays at 7am & 11am & 5:30pm for 60 minutes
• Saturday at 12pm for 90 minutes

Our 12-class FOUNDATIONS program is held 3x/week for four weeks. Athletes will learn our basic methodology, exercise technique, standards of movement, as well as health outside of gym time.

Attendance in all classes is strongly recommended (i.e. required). Missed classes will need to be made up before graduating from the program and continuing on to regular classes. The fee for making up a missed class is $20/missed session.

We will begin scheduling orientations for our next 12-class FOUNDATIONS program. Interested? Email us by clicking here!

Official F.A. Gear Coming Soon!

Heather Grey - Baby Thermal Long Sleeve

Women's Heather Plum - 50/50 Blend (Polyester/Cotton) Short Sleeve

Men's Heather Plum - 50/50 Blend (Polyester/Cotton) Short Sleeve

Men's Heather Vintage Green - 50/50 Blend (Polyester/Cotton) Short Sleeve

Taking pre-orders now: info@foundationslu.com

Modifying the Gun

Guillaume demonstrates one of the numerous ways to scale the one-legged squat aka 'pistol'.

Mr. Lotions

Joey uses the 'flash kick' technique in the toes-to-bar.

Thanksgiving Hours (UPDATED!)

Holiday Hours:

FOUNDATION ATHLETICS, South Lake Union

Thanksgiving Thursday 11/24: CLOSED

Black Friday 11/25:

• 9am
• 11am

Otherwise, feel free to visit our other location on us this holiday weekend!

FOUNDATION CROSSFIT, Capitol Hill

Thanksgiving Thursday 11/24

• 6am
• 7am
• 9am
• 11am
• 12pm

Black Friday 11/25

• 6am
• 7am
• 9am
• 11am
• 12pm

Saturday 11/26

• 9am
• 10am
• 11am

Foundations Make-up

Ben rocking some suspenders in his banded good mornings.

Hey FOUNDATIONS athletes- we won't run a Saturday makeup session. Instead this coming Monday the 21st during your normal class times at 7am and 5:30pm we will run an Open Makeup session.

This class will cover all of the skills we have done up to this point, while also allowing more time to play with these movements!

• DROM (dynamic range of motion)
• squat
• pushup
• pullup
• ring row
• jumping pullup
• banded pullup
• hollow
• arch
• kipping
• deadlift
• press
• push press
• kettlebell swing
• burpee
• wall ball
• ab-mat situp
• jump rope (double unders)
• knees-to-elbows
• toes-to-bar/toes-through-rings
• walking lunge
• sumo-deadlift high pull (SDHP)
• thruster
• a small intro to POSE Method running
• cool down stretches

Old School Strength

We utilize the basic barbell lifts (squat, press, deadlift) along with the olympic lifts (snatch, clean, jerk) to build our foundation of strength.

New schedule

Here is our November schedule:

click to enlarge.

The November Foundations Program will run as follows:

1. Mon 11/7
2. Wed 11/9
3. Fri 11/11
4. Mon 11/14
5. Wed 11/16
6. Fri 11/18 
7. Mon 11/28
8. Wed 11/30
9. Fri 12/2
10. Mon 12/5
11. Wed 12/7
12. Graduation: Fri 12/9

The week of Thanksgiving is OFF. There will be no December Foundations Program.

Answers

A huge congratulations to the Graduating October FOUNDATIONS class!

a typical evening class

Some info you may need:

• We offer three memberships: 2x/week, 3x/week and Unlimited.
• Unfortunately, unlike Foundation CrossFit, we do not have our own RSVP system yet.
• You do not have to share your planned attendance, but we would highly appreciate a quick RSVP email to us through info@foundationSLU.com
• Our schedule will be updated by midday tomorrow. This week all classes are normal Strength & Conditioning classes.
• The Winter FOUNDATIONS program begins next Monday, November 7th and runs for five weeks.
• Any other questions will be answered best in person!

See you at the gym!

Graduation This Friday

FOUNDATIONS Athletes:

This Friday is Graduation for our Foundations Program! We will "test" you out to see if you understand the movements and concepts we've been teaching these past 12 classes.

After graduating you will be cleared to participate in our ongoing normal Strength & Conditioning classes.

----

Also we would like to extend an invitation to each and every individual to come by Foundation CrossFit this Friday at 7:30pm for our Halloween WOD + Party.

Foundation CrossFit

1422 11th Ave

Seattle, WA 98122

We run our deals potluck style so bring some food or drink to share! And wear a costume if you've got one!

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Ab-mat Situps

Steve and Michael

Ab-mats provide a fuller range-of-motion and therefore work the entire abdominal muscle group. We believe the that full range-of-motion is healthy range-of-motion.

Tomorrow's WOD is...

Depending on what class you attend you might need different shoes, a decent top, and maybe pants?

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Awesome work to all of you cast wall walkers today. What element of the movement was hardest?

• Being upside down?
• Wrist strength?
• Locking in the midline?
• Using only your shoulders?

----

The Setup

Continuing where our last video, THE INTRODUCTION, left off...


THE SETUP from Pao Sanchez on Vimeo.

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October FOUNDATIONS athletes: the first of two makeup classes happen this Saturday at 10am!

In this 90 minute class we will review and refine in detail all of the skills that our program has covered thus far. A few things we'll go over:

• Warming Up
• Dynamic Range of Motion (DROM)
• Posture
• Breathing techniques
• (Air) Squat
• Pushup
• Pullup (Jumping and Banded)
• Ring Row
• Sumo Deadlift High-Pull (SDHP)
• Thruster
• Hollow
• Arch
• Kipping
• Kipping Pullup
• Deadlift
• Press
• Push press
• Dislocates
• World's Greatest Stretch
• Shoes
• Stability
• Burpee
• Knees-to-elbows
• and much more!

Cost is $20. RSVPs/questions/comments/concerns to info@foundationSLU.com.

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Racks on racks on racks

Rogue Gun Racks on 4x4's

the floating whiteboard

Your 1st WOD

After going through an orientation, most athletes will be introduced to "HELEN", a benchmark CrossFit workout. Here are the results of all of this week's newcomers:

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Applied.

click to enlarge

The Baptism

Today was the first group workout:

Our WOD:

(in teams of 4)

for time:
250 pullups
250 shoulder-to-overhead, 50/35kg
250 back extensions
250 slam ball, 30/20#

WHEW!

Which to use?

Zen Planner vs. Mind Body Online?

Racks on racks

Huge rack from Costco. It fits almost everything!

Twitter

Follow @FoundationSLU

Bars + A plan

I love the look of new bars- it gets me excited to break them in.

And here are some plans for a new project: a legit set of gymnastics rings

Helping hands

Adrian, Tammy, Boo Boo and Bullet came by to help out! Andrew V, Max, Rhino and Pao all set the stage by setting a bunch of mats down the past couple of days. Today we tried setting up all the weird cuts necessary to cover the rest of the front in matting.

Click any of the pictures to enlarge:

And then yesterday our Rogue order came in!

 

Yeah dude- it's on.

Starting to look like a gym

Some updates:

• Found some spools on Craigslist. Thought they would be perfect for training mushroom. Little did we know, these were industrial electrical company ones... so tables they became!
• Boxes of slam balls were delivered. Thanks FedEx.
• Matted the majority of the front of the gym. Phase 1 is using the front primarily, pushing back as the athlete pool grows.
• Orin brought his bawesome couch out of storage for our use. Super dope because of the reclining/drink holder feature. I smell movie nights!
• Lucked out on cubbies! A daycare was remodeling and were throwing these out. We took everything they had, and it looks like we won't even use them all.
• We decided to use the downstairs offices as a workshop and as material storage.
• Now awaiting for the rest of our equipment orders!

slam balls

waiting to be taken

taken.

working in 'the shop': Pao, Rhino, and Max

Mats

King Feed (?) delivered four pallets worth of mats to us today. 

Luckily I had Max, Rhino, Pao, and AV helping out. This are ridiculously difficult to handle.

http://www.kingfeed.us/enumclawstore/home/

The arrival

Ready to go

Before

After.

(Not even) 3 1/2 pallets to go!