Skills Week Wednesday

Erik B

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Skills Week Wednesday 12/11

STRENGTH

jerk 10x3

CONDITIONING

finish the following in any order:

• 5 dynamax wheels
• 80 hollow rocks
• 70 burpees
• 60 back extensions
• 50 hip extensions
• 40 reverse hypers, medium/heavy
• 30 landmine twists
• 20 rollouts (total):
• ab-wheel
• ab-wheel (assisted)
• rings
• slider
• foam roller
• etc.
• 5-to-1 "turtle"

Post jerk to whiteboard/comments/the Cody app.

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Lululemon Picks Laurent Potdevin As Its New CEO - Fortune Features

"Chip planted some amazing seeds, but some weeds were starting to grow,"

Yoga at FCF

Our very own athletes Gaylin and Adrianne are excited to finally bring yoga to Foundation CrossFit!

We plan on introducing yoga to our facility, but we need your help to see when you would want it!

Today we plan to run two classes: 2pm and 6pm. Bringing your own yoga mat would be suggested, but not required. No need to RSVP either. Let's play and figure this out!

First up is Gaylin:

Gaylin

My classes are primarily the Power Vinyasa style which focuses on moving through yoga poses with flow and constant emphasis on the breath. By practicing yoga, you will gain strength, better awareness of your body, flexibility, calm your mind, and just plain have fun! Whether you are veteran yogi or are brand new, come join in a class! Hope to see you soon!

Adrianne will teach Thursday at 2pm!

Adrianne

Adrianne has been practicing yoga for 7 years, incorporating it with Crossfit for the last 3. Adrianne teaches both Hatha and vinyasa flow. Hatha is a stretching & strengthening class which will help with flexibility and mobility. Vinyasa is more of a constant flow of movement linking the breath to that movement. Both classes will provide better movement, endurance, flexibility, balance, etc to aid your Crossfit classes and all around fitness! :)

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WOD for Tuesday 8/6

STRENGTH

perform a 90-second (minimum) still ring routine/sequence.

CONDITIONING

"TEST 3"

tabata squats

immediately into

max muscle-ups in 4 minutes

Score = [tabata squat score] x [total muscle-ups]. Compare to 25JUL2013. Post results to whiteboard/comments/Cody.

---- Read more:

• CrossFit Yoga - CrossFit Invictus
• Yoga For CrossFit - Lululemon
• How Yoga and CrossFit Can Work Together - Mind Body Green

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June Graduates

The last FOUNDATIONS group of FCF 3.0- an amazing and bittersweet end of an era.

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WOD for Monday 6/10

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

Each burpee must end with the hands touching an object 1' from a fully standing reach with arms overhead. Compare to Friday 19APR2013.

Post results to whiteboard/comments/Cody.

Snatch 1RM, C&J 1RM, and OHS 3RM tomorrow!

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Interview with a Runner - Hot Bird Running

Terence was my roommate at the 2013 Lululemon Ambassador Summit and a great guy. We ran 4 miles around Whistler that first day we were there- the most I've run in a very long time- and it was because T was such a relaxed dude.

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FCF x Lululemon Pac Place

Foundation CrossFit: Lululemon Pacific Place x FCF 3 from ABueno on Vimeo.

29SEP2009

Regarding tonight's workout at Lululemon, they no longer have their studio and we will be working out outside at Westlake Center around 6:20pm. We will still meet at the Lululemon store at 6pm. Please wear proper attire.

Lululemon Athletica in Pacific Place

600 Pine Street

Suite 210 (2nd Level)

Seattle, WA 98101

See you there!

Q: Who has a sore butt?

A: YOU ALL SHOULD!

Great job with the 400m lunge (and the penny pinching) yesterday. That looked brutal! Kudos to the evening class for braving real WA state weather. Fall is here- time for our normal clothing!

We should be in our new spot by the weekend. SHOULD. A few hiccups might prevent us being in by our estimated time (Thursday). Hold tight!

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Another awesome turnout at today's free CrossFit class at Lululemon. I need to talk with Jordan of Xplore CrossFit and Zach of CrossFit West Seattle because I unintentionally repeat workouts they've done! Including this one:

"FGB" protocol for

• medicine ball deadlift
• squat thrusts
• pushups
• kettlebell swings
• rest

My experienced folk were required to do harder exercises... and they had no rests! (=

Results

Kenny 167

Frank 187

Trent 230

Marco 297

Nate 200

Woo 225

Cedric 258

Jason 152

Kiley 248

Rob 204

Heather 212

Ellen 270

Mark 178

Teddy 138

Sheena 220

Chris 335

Max 177

Amazing efforts by amazing folks! We'll be back at Lululemon Athletica in Pacific Place 10/13 and 10/27. Mark your calendars!

Lululemon Pacific Place x FCF

Foundation CrossFit will be at Lululemon Athletica Pacific Place tomorrow at 6pm for ANYONE to attend. Come by for a great workout and don't forget to check out the excellent clothing Lululemon has to offer! We'll be there again on October 13th and 27th.

The studio is located on the second floor of Pacific Place in downtown Seattle, two doors to the left of Lululemon Athletica.

600 Pine Street Suite 210
Seattle, WA 98101
206.682.1286