Sunday, October 30, 2011


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
  • 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!

Tuesday, October 25, 2011

Graduation This Friday


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!


Monday, October 24, 2011

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.

Tuesday, October 18, 2011

Tomorrow's WOD is...

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


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?

Wednesday, October 12, 2011

The Setup

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

THE SETUP from Pao Sanchez on Vimeo.


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


Tuesday, October 4, 2011

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:


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

Sunday, October 2, 2011

Saturday, October 1, 2011

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#