TGIF

Workout tomorrow @ 10am at Cal Anderson Park. EVERYONE is invited. Please RSVP by call/text with Andrew @ (360) 908.9862.

Big events going on this weekend in Seattle. Carpool if you can!

----

Big congrats to Mr. Christopher Andrew Valle for passing his N-CLEX and becoming a certified Registered Nurse!

Not only did Andrew graduate from the University of Washington this year, but he's been CrossFitting regularly (two-a-days!) and was integral to building Foundation CrossFit into what it is now. That, and he's probably the gym's biggest cheerleader.

Congratulations man. WOOO! Male nurses!

----

If you were in the gym today, you learned (or refreshed with) the Turkish Get Up. You can use any sort of weight for this exercise: a kettlebell, a dumbbell, a barbell, a backpack, a water jug, your little sibling (no, really), any weighted implement.

I'll let Anthony of AoS/MoS give you a run down:

Let's review.

• Eyes on the weight. Keep the arm locked out and reach for the sky.
• He didn't talk about keeping the shoulders "packed". Keep your shoulder blades together the entire time.
• Get up on your elbow forearm. You'll have better support.
• Readjust your hands as needed. Remember: "PILLARS!"
• Keep the arm locked out and reach for the sky.
• Make sure you legs are spread out as much as possible for better stabilization.
• BREATHE!
• Keep the arm locked out and reach for the sky.
• and finally keep the arm locked out and reach for the sky (get it yet?)

GET TO IT!