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.