Friday, April 30, 2010

Please update your bookmarks to !

Participate in the Summer Bodies Challenge!

New? Join the May Foundations class (On-Ramp Program) here! We are adding a 10am Foundations class MWF. So there are plenty of spots left for that class. The 7am and 6pm session only have two spots left!

Contact us here.



as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

compare to 19MAR2010.

Thursday, April 29, 2010

Schedule Change?

Only 3 spots remain for the MAY Foundations Program. Reserve your spot and enroll today! Class 1 is Monday.

Join in on the fun! The Summer Bodies Challenge kicks off on Saturday at 11am with a Nutrition Lecture + "Mandatory Party". This lecture/party is open to anyone and everyone who wants to learn stuff... and bring good food to share!

Helpful links:



tabata squat thrusts
rest one minute
tabata knees-to-elbows
rest one minute

for time:
150 wall ball shots, 20lbs/14lbs

compare to 12MAR2010.


We have been experiencing some amazing growth at the gym! We need to know what you guys want in our schedule.

Would either of these work? (Changes in yellow.)


Monday, Wednesday Friday

  • 6am CrossFit
  • 7am Foundations
  • 9am CrossFit
  • 10am Foundations
  • 12pm CrossFit
  • 4:30pm CrossFit
  • 5:30pm CrossFit
  • 6:30pm Foundations
  • 7:30pm CrossFit
Tuesday & Thursday
  • 9am CrossFit
  • 12pm CrossFit
  • 4:30pm CrossFit
  • 5:30pm CrossFit
  • 6:30pm Advanced CrossFit (need permission to attend)
  • 7:30pm CrossFit
  • 11am CrossFit/Group Intensive


Monday, Wednesday Friday
  • 6am CrossFit
  • 7am Foundations
  • 9am Foundations
  • 10am CrossFit
  • 12pm CrossFit
  • 4:30pm CrossFit
  • 5:30pm Foundations
  • 6:30pm CrossFit
  • 7:30pm CrossFit
Tuesday & Thursday
  • 9am CrossFit
  • 10am (Foundations Make-Up)
  • 12pm CrossFit
  • 4:30pm CrossFit
  • 5:30pm CrossFit
  • 6:30pm Advanced CrossFit / (Foundations Make-Up)
  • 7:30pm CrossFit
  • 11am CrossFit/ Group Intensive

What would you want to see? Add/ take away? Post to comments!

Wednesday, April 28, 2010



I present you the Summer Bodies Challenge: Look Good Naked Information Packet (pdf)

This Saturday at 11am will be a mandatory party for those participating in the LOOK GOOD NAKED challenge. Everyone is welcome, but you can expect the majority of the first hour to be dedicated to the challenge. We're going to have a very short lecture on the basics of eating, a "discussion panel" with some FCF members who have tried Paleo, Zone, and Intermittent Fasting, followed by an open forum to discuss ANYTHING. In addition, there will be a bunch of food and plenty of time to meet and catch up with your fellow athletes.

We will have a workout at 10:30am for those interested in JUST working out. Otherwise, we'll be all about The Challenge until noon. Then time to party and potluck until everyone leaves.

1030 - WORKOUT
1100 - Short lecture on "Nutrition: Eating and What It Does To Us"
1115 - Q&A with Members who've done Paleo before
1140 - Open Forum
1200 and on - Food, Fun, Fellowship

Let the awesomeness ensue.



5 individually timed rounds:
500m row

Rest as needed in between sets.


Regarding the challenge, we understand you will not perform perfectly - that's the point! It's called a "challenge" because it's hard. And that is exactly why we need to do it - we need to constantly progress. No struggle, no progress.

Let me try to crush any and all excuses right now.
  • "I don't wanna pay $30" Fine. Go ahead and pay for your expensive medications, doctor visits, emergency room visits, bigger clothes, your walking cane/walker/wheel chair/oxygen tank, etc. We're going to educate you to prevent those from ever entering your everyday life. No tshirt for you either! =P
  • "I'm too busy" - You don't have to be IN the gym to go through this challenge. You can do it all by yourself! The challenge is about being transparent. Show us and we'll all help each other get better.
  • "I'm traveling during a part of the challenge. I probably shouldn't do it." Are you serious? You can still log your food online (and on your smartphones!) and do workouts on your own: 150 burpees for time. Just log it. You will still be eligible for prizes at the end of each week.
  • "I can't eat like that. The only food at work/school/home is bad. I don't have a choice" - YES YOU DO. If you believe that you can't control what you eat you're not trying hard enough. Preparation is the key. Information will prepare you.
  • "I won't be able to maintain it." - Says who? We're going to be on each others' asses the entire time. Positive peer pressure!
  • "It's too hard." You are a CrossFitter. Nothing is hard anymore.
Risk vs. Rewards! I implore you to just try it. What's the worse that'll happen? If nothing else, this will be a reality check of what you actually put into your body.

Tuesday, April 27, 2010

Look Good Naked - The Skinny

The long awaited comprehensive informational packet for the Look Good Naked Challenge is almost here!  (Andrew says tomorrow, but we'll see...) You will know exactly what it will entail and there are instructions for paying and getting an account at the challenge website!  Along with an overall winner, we are having MINI WEEKLY WINNERS, so you seriously have no excuses for not jumping in and giving it a go.  Plus - I got a sneak peak at the challenge T-shirt and I have to admit, it's pretty damn awesome.

Now that everyone is geared up and excited about our Look Good Naked Challenge - you are gonna need some recipes to get you started.

I've been building a repertoire of recipe sites that I regularly read and Everyday Paleo is one of my absolute favorites.  Sarah is a CrossFitter and mother of 3 and she is very creative with her recipes, but also very practical and realistic.  She shops at Trader Joe's (affordable!) and I've gotten lots of little tips from her along the way.  Check out her site for some really healthy, easy recipes and general lifestyle tips.

Here is one I haven't tried yet, but I'm going to this week, cause she makes it look so good!

Salmon Cakes!

Salmon Cakes
3 cans of wild caught Alaskan Salmon
3 omega 3 enriched eggs
4 diced green onions
1 tbsp dried dill
1/2 tsp ground ginger
a few shakes of red pepper flakes
about 1 tsp fresh ground pepper
a pinch of sea salt
about 1/4 cup grape seed oil
3 tbsps of fresh squeezed lemon juice
Shredded green and purple cabbage

Drain the water from the canned salmon and dump into a large mixing bowl.  Add the eggs, green onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well.  In a large skillet heat the grape seed oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan.  You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes.  Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil.  Fry for 3 minutes on each side.  IMPORTANT – do not mess with the patties once they are in the pan.  Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart.  Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the ginger mayo.

In the same post, she explains how to make ginger mayo.  It looks delicious, but after 2 failed attempts at making my own mayo, I think I'll pass.

Check out the challenge website for more recipes and feel free to contribute your own!

See you at the mandatory kick-off party on Saturday! Bring something to share!


Rest in peace Amanda.



In memory of Amanda Miller

for time:
30 handstand pushups
40 pullups
50 kettlebell swings, 24kg/16kg
60 situps
70 burpees

Monday, April 26, 2010


I'm calling it now! With the weather clearing up (and hopefully STAYING clear), we will be doing more stuff outside.

That means more running up and down Pike Street, more time at Bobby Morris Playfield, movement across Cal Anderson Park, the 10th Ave "death steps", broad jump burpees, medicine ball "chuck-'n-runs", sled & tire drags, sprinting, fireman carries, among other outdoor shenanigans that you love and miss.

We will not stop until every one of us is asked "What are you doing?!" by someone walking on the street.



Tony says "Toodaloo M***********!"

for time:
470m bumper carry
60 squats w/ bumper
100m waiter's walk
30 push press, 20kg/15kg
100m run
15 squat cleans, 60kg/35kg
100m run
30 burpees
100m run
30 wall ball, 20lbs/14lbs
100m run
60 double unders

Once you start the workout, you cannot put the bumper plate down until you reach the push presses, otherwise you must redo the work.


There was a CrossFit Total at Urban CrossFit this past Saturday. Mike S. came by and represented the gym with a total of 410kg/902lbs:

Amazing job dude!

Sunday, April 25, 2010

Introducing One Of Our Own

Hi everyone!

My name is Gavin McBride, a new trainer at Foundation CrossFit. I would like to formally introduce myself to those of you I have not yet met. I grew up in a small town outside of Spokane, Washington, and moved out west to Seattle for school and change of scenery. What a change it has been.

I have always considered myself a ‘fit’ person. I have been into running most of my life; I participated in Track and Field where I ran the 1mile, 800m, and 2 mile races. I also competed in Cross-Country where my team won the Washington State Championships in my junior year. Over the years, I have logged numerous hours in the Cycling industry, working in bike shops for five years prior to becoming a CrossFit coach. During that time I competed in cross country mountain bike races, and enjoyed brisk road rides as well.

I initially pushed CrossFit away when I heard of it, because I wanted to be the ‘huge, ripped, and buff’ guy that mainstream media and magazines declare as popular. I built some muscles, but did it really enable me to perform better at cycling, running, or even basic everyday activities? Yes and no. Yes, with strength I was able to perform certain movements better. On the other hand, no, I didn't find that it improved my capabilities in the places I needed.

As soon as I opened myself up to CrossFit, changes started to happen to my body both physically and mentally. I was stronger functionally, able to perform better at my sports, and at the same time still built a strong lean physique from it. I knew this had to be something worthwhile. Energized, I read the CrossFit Journal, researched the application of CrossFit, and learned from great coaches to become a better athlete. I soon realized that this was going to be not only a fitness change, but a career change as well. I am now a Level 1 Certified Trainer with a CrossFit Barbell Certification. I have coached CrossFit since last year, and have found a new love in guiding people to achieve their fitness and nutrition goals.

I am currently working on attaining a degree from Bastry University in Nutrition and Exercise Science. I want to continue my growth as a coach to lead people to better health and athleticism. I firmly believe a CrossFit fitness program is one cornerstone to a healthy and rewarding lifestyle. Add to that a strong community, a positive attitude, and a commitment to continuously improve, and that is a vitality I wish to share with you at Foundation CrossFit. In addition to training at Foundation CrossFit alongside Andrew and Adam, I would like to become your resource for endurance and nutrition, and will pass on what I learn to as many of you as I can. I look forward to seeing all your hard working faces in the gym! 3-2-1 GO!

- Gavin McBride
Foundation CrossFit Trainer

Friday, April 23, 2010

For your calendar

The LOOK GOOD NAKED Challenge is May 1st through June 19th.

A Level 1 CrossFit Certification will be held May 8th & 9th, hosted by King CrossFit. Paolo and Andrew V. will be in attendance!

The 2010 Northwest Regionals for the CrossFit Games will be on May 15th & 16th!

We will do a "Donkey Kong Rodizio" on May 22nd.

The West Seattle 5K Alki Beach is on May 23rd, as is the Great Kilted Run & Walk at Magnuson Park.

We will have an in-house CrossFit Total on May 29th.



5 rds for time:
20 pullups
30 pushups
40 situps
50 squats

Rest 3 min after each round.

compare to 09DEC2009.



Sign-up board is in the office, but you can register here. Please sign your name!

Thursday, April 22, 2010

Hops (cont.)

Congrats to Max and his 54" box jump! That's almost Heather's height!




Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

compare to 03MAR2010.


Run 5k

compare to 18MAR2010.


And because it's a great visual tool:

Wednesday, April 21, 2010

Happy birthday Brady!

How old do you think he is?



Find your 1-rep max deadlift


for max reps:
5 min rowing (calories)
4 min box jumps, 24"/20"
3 min hang squat snatch, 35kg/20kg
2 min wall ball shots, 20lbs/14lbs
1 min handstand pushups


The Brady:
a Badass or The Jolly Purple Giant?

Tuesday, April 20, 2010

Announcement from your Tasty Tuesday Girls

You may have heard some buzz around the gym about an upcoming nutrition/fitness Challenge. Well, we've finally got the details down and we're ready to GO PUBLIC with it!

A challenge huh? This is what OUR challenge is going to be. For the most part, it's a period of time where we all collectively motivate each other (even more than normal) to get even healthier and more fit. Plus, there are prizes to win at the end for all you competitive folk (Margaret and Sheena included)!

We are calling this particular challenge the Summer Bodies Challenge (or more colloquially, the LOOK GOOD NAKED CHALLENGE). Although its focus will be on eating healthier, we really want to stress that this challenge incorporates more than just that. We want you coming into the gym and pushing yourselves harder, playing more, getting more active and of course, taking time off to rest up and recover from all the hard work we'll be doing.

Here's what we'll expect for the challenge in a nutshell.

Prior to the start of the challenge, you will:

  • Pay $30; this gets you a special edition FCF t-shirt and eligibility to win prizes throughout the challenge.
  • Take a 'before' picture; it will only be seen by you and our judges.
  • Benchmark workouts; Andrew will be requiring us to complete some benchmark workouts before and after the challenge to gauge improvement.
During the challenge:

  • You will need to use the members website to log your daily food intake, activity and rest ("active rest" days and/or hours of sleep)
  • Motivate each other to eat better, go farther, push harder, laugh, smile, etc..
At the end of the challenge:

  • Take an 'after' picture and compare it to the 'before' - see and FEEL the difference.
  • Repeat the benchmark workouts (and blow them to smithereens)!
  • Feel awesome that you made it.
  • Have a rad new body just in time for the summer soltice on June 21st.

We are going to kick off the Challenge on May 1st at 11am with a mandatory party/potluck/informational meeting/workout/rad time. MARK IT ON YOUR CALENDAR! Feel free to post questions or comments, find Margaret or myself at the gym and/or show up to the "mandatory party". If you are unable to attend our get together on the 1st, we'll have all of the informational available online and printed copies of the requirements at the gym. Email myself or Margaret @ and for additional info.

Get EXCITED! Start to think of your fitness, health, nutrition, what-you-want-to-look-like goals. Talk to others about it. This is going to be a great journey for everyone who would like to participate - and you won't be alone, we're excited to be right there with you!

The Man from HB

Tony's in town for the week!



3 rds for time:
50 squats
7 muscle-ups
10 hang power cleans, 60kg/44kg

The original Firebreathers doing "Nasty Girls": Annie, Eva and Nicole.

Monday, April 19, 2010

Muscle-up Motivation

How's that muscle-up coming?

Deadlines are coming up. Ladies?! Who's going to join the club?

Our last visitor Sebi did his first muscle-up ever on Saturday. Video proof later.



back squat 5-5-5

amrap in 12 min:
3 kettlebell clean & jerk (L), 24kg/16kg
3 kettlebell clean & jerk (R), 24kg/16kg
3 bupees



What's the most difficult section of the muscle-up? The pullup, the transition or the dip?

For those who don't have a muscle-up yet, what's holding you back?

Thursday, April 15, 2010

Now on YouTube

The people have spoken! Mobile device/iPhone/iPad users can now view the Foundation CrossFit footage on the go. I will be putting videos online both on Vimeo and YouTube. Here's one of our latest videos.




5 rounds for max reps:
bench press, BW

compare to 07JAN2010.

Keep that back arched.



Bench pressing. Do CrossFitters need more of it?

Wednesday, April 14, 2010


The max box jump can tell us two things: 1.) how high you can plant your feet and 2.) how powerful and fast your athletic ability is. The jump is more about contracting muscle than it is having it.

Olympic lifts like the clean, the snatch, and jerk are all about jumping a weight up to a desired position. Because of the nature of the sport, these athletes have a ridiculous amount of jumping ability.

The ability to jump onto a high surface is about power vs. bodyweight, but when it's right it's amazing.

From Catalyst Athetics, a strength & conditioning gym in CA, who specializes in O-lifting:
Box jumps: When training knee and hip explosiveness with box jumps, it's typically more effective to use a box considerably below the athlete's maximal possible jump height but encouraging maximal jump height and a specific focus on complete knee and hip extension. The athlete should come down onto the box softly rather than sneak the feet up onto it. Often jumping onto boxes too high will encourage the athlete to cut his or her extension short and focus more on flexing and reaching the feet, which has nothing to do with what we're interested in achieving (this is analogous to a degree with snatching and cleaning heavier weights; athletes will often cut their pulls short in a rush to get under the bar). Additionally, there is no need to stand or jump to full extension on top of the box - this has nothing to do with the qualities we're interested in when performing box jumps. This is an action entirely associated with conditioning work.


for time:
75 overhead squats, 44kg/30kg


max standing box jump

You must stand after landing for the jump to count.

Tuesday, April 13, 2010

Eat clean. Starting...... Now.

"You cannot out-train a bad diet."

Your CrossFit WODs and strength training have you well on your way to a healthier, stronger you.  But being healthy isn't only about being active and getting stronger - it also means taking time to rest and recover and eat foods that support your active lifestyle.  So then, WHAT SHOULD YOU EAT??


So much of the food in the grocery stores these days requires packaging with an ingredients listing.  You shouldn't need to read a complicated list of ingredients to know what it is you are consuming.  If you stick to real foods, the kind that don't require an ingredients list, then you will always know exactly what you are consuming.  We can't stress this enough!  If your great grandmother wouldn't recognize it as food, then it isn't.... it's an "edible food-like substance".


As best you can, eat foods that are void of chemicals, preservatives and processing.


Inflammation is your body's response to being hurt. It is an immune response that can cause pain, swelling, heat and other very bad things.

Here is a list of foods that are considered PRO-inflammatory. The following will cause inflammation:
-Grains (like bread, pasta, rice...)
-Dairy (like milk, cheese, butter...)
-Sugar (refined, honey, agave, HFCS...)
-Vegetable oils
-Grain-fed beef
-Legumes (beans, peas, peanuts...)

So then, what kinds of foods are we promoting?  Here's a breakdown of the 3 macronutrients (Protein/Carbohydrates/Fats) you should be striving for and where to get them:

-Meat (if possible, grass-fed, pastured, free range)
-Fish (if possible, wild caught)
-Eggs (if possible, from free range chickens)

Sometimes I go a little overboard at the farmer's market!

- In moderation:  
   -Dairy (milk, cheese, butter)      
   -Legumes (beans, peas, peanuts)
- In SUPER moderation:
   -Whole grains
   -Natural sugars (honey, syrup, agave)

-monosaturated oils (olive oil, avacado)
-nuts (almonds, brazil nuts, cashews, chestnuts, hazelnuts/filberts, macadamias, pecans, pine nuts, pistachios, walnuts- ALL unsalted)
-seeds (pumpkin, sesame, sunflower)

In general, we advocate the much quoted 80/20 principle.  Don't beat yourself up - try to eat clean 80% of the time.  If you want to spend all 20% of your cheating on alcohol (Adrian!!!), then go for it.  

Here is your homework assignment for the week:  Write down everything you eat for a week.  Don't necessarily change what you eat... just notice what you are eating and how you think you might improve your diet.

We've got a nutrition/wellness challenge coming up in May, so lets get ready!  We will reveal the details of the challenge next week.  In the meantime - if you are interested in changing your diet, but need some guidance getting started, or if you've already started changing your diet and want to talk about the challenges, come chat!  Sheena, Faye, PJ and I went through the last challenge and have lots of good info and experiences to share!

I'll be available to talk about anything-nutrition the following times:
Thursday 4/15 6-7
Monday 4/19 6-7
Tuesday 4/20 6-7
(6amers - if you're interested, just snag me after the workout!)

Sheena, Faye and PJ might be there too pending availability.

- Margaret

Down at the Harbor Steps

Anyone up for another "Donkey Kong" Rodizio soon?!

This was Tony's first workout with me!




for time:
800m run
400m run backwards
800m run
400m run backwards

If it's clear out we're going to go to Bobby Morris Playfield!

Monday, April 12, 2010

2010 So Far



deadlift 3-3-3-3-3


for time:
100' walking lunge
21 pullups
21 situps
100' walking lunge
18 pullups
18 situps
100' walking lunge
15 pullups
15 situps
100' walking lunge
12 pullups
12 situps
100' walking lunge
9 pullups
9 situps
100' walking lunge
6 pullups
6 situps

compare to 28DEC2009.

We have a 50' mark in the gym. You can anchor your situps. Ab-mats optional.

Friday, April 9, 2010

Workout tomorrow is at 10am

Take note! 11am will be a special Nutrition Lecture. Come and learn!



as many rounds as possible in 20 minutes:
400m run
max pullups

Happy birthday to my dear friend Nicole!


Tomorrow's 10am workout:


Grab a bumper plate (20kg, 15kg or 10kg). You must carry your bumper the entire time.

for time:
470m waiter's walk

20 burpee-swings
30 pushups
40 situps
50 walking lunges
20 burpee-swings
30 pushups
40 situps
50 walking lunges
470m waiter's walk

compare to 06FEB2010.

Thursday, April 8, 2010

Safe travels!

Jon aka Jonny Wally is traveling abroad this month (first Columbus, OH then Vietnam!) and he wanted to let everyone know that he's going to come back a professional Sepak Takraw player.

Here's a taste of the sport:

Adam also went traveling, but just a few states over to Montana. He told me that he was going to wrestle a big horn with this look on his face:

Yeah. About that...



for time:
75 power snatches, 35kg/25kg

Remember that it's a slow pull until you hit your jumping position. Get viciously aggressive!

Wednesday, April 7, 2010

Mr. Universe

Nutrition discussion this Saturday at 11am with Heather and Margaret. Come learn about the Paleo diet and see how it can work with you! Free for everyone.

The workout has been moved to 10am!


In this week's Athlete Profile we present Mike S.!



21-15-9 reps for time:
OHS, 60kg/45kg
ring dips

Tuesday, April 6, 2010

Food Rules

Sheena previously posted about Michael Pollan. Here he is presenting some of the information from his newest book, Food Rules: An Eater's Manual:

Post thoughts to comments.

(There's a copy in the gym if you'd like to browse through it.)

Class added to Tuesdays and Thursdays!

While we are still figuring out logistics for MWF, we are adding a 6pm ADVANCED CrossFit Class to the schedule. First class on Thursday- be the first to RSVP!




Find your max consecutive double unders. 10 min time limit.


for time:
1000m row
50 thrusters, 20kg/15kg
30 pullups

compare to 29JAN2010.

This is a sprint workout. Act accordingly.



What did you have for breakfast yesterday? What about today?

Monday, April 5, 2010

Are you in?

A new set of CrossFitters are here with the April Foundations Program! It's not too late to join in- we have one more spot open for the morning and two more in the evening.



3 rds of 1 min stations for max reps:
- wall ball shots, 20#/14#
- sumo deadlift high pull, 35kg/25kg
- box jump, 20"/18"
- push press, 35kg/25kg
- row (calories)

compare to 22MAR2010.



Best/ worst part about FGB?

Post thoughts to comments.

Saturday, April 3, 2010


In our continued commitment to make the Foundation CrossFit experience even better, we are going to host a focus group session with Adrian Hovey, our in-house consultant. The goal is to gather suggestions and input directly from you, our members, so that we can make the gym a better place. Adrian will be here on Tuesday, April 6th between 6pm and 7pm - if you want to participate, just be there or reply to this post. Suggestions are welcome!

Post to comments if you would like to participate! We are committed to making Foundation CrossFit your favorite place to train!

Friday, April 2, 2010

A false-grip Pullup + Dip =

Congratulations to all those new to the Muscle-Up Club:

Eric: the latest addition

Foundation CrossFit: Muscle-Up Club (Early 2010) from ABueno on Vimeo.



5 rds for time:
7 muscle-ups
21 burpees

If you cannot do a muscle-up your workout will be

5 rds for time:
21 pullups
21 dips
21 burpees

compare to 08OCT2008.

picture courtesy Diablo CrossFit

from the CrossFit FAQ:
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
First posted 8 October 2008

Thursday, April 1, 2010

Lightspeed Ahead!

Yesterday's affiliate WOD.




for time:
50 box jumps, 24"/20"
50 jumping pullups
50 kettlebell swings, 16kg/12kg
50 walking lunges
50 knees-to-elbows
50 push presses, 20kg/15kg
50 back extensions
50 wall ball shots, 20#/14#
50 burpees
50 double unders

compare to 25JAN2010.


Our gym is growing!

Would a 6pm Advanced CrossFit Class be welcome into our schedule? If you want it, let us know! We can get this going as soon as Monday.

Post thoughts to comments!