Tuesday, December 31, 2013

To Our Gym Family...

We would like to wish you and yours a very blessed 2014.

Thank you all for everything that you do, especially for being part of our family.


WOD for Max Week Tuesday 12/31


A Quick CrossFit Total

- establish a 1RM back squat within 15 minutes
- establish a 1RM press within 15 minutes
- establish a 1RM deadlift within 15 minutes


for time:
500m row

Post results to whiteboard/the Cody app.


We're not open on January 1st (which is also Appa's 1st Birthday!), so take the time to rest (it's important for Thursday and Friday) and read the following (because I think you need to know these things):
  1. If you didn't watch the Bloomberg video that was posted yesterday go do it now. It's okay, I'll wait. Go ahead and watch it here.
  2. Our very own Lillian Z started an awesome website with gorgeous food photos: http://prettypaleo.com
  3. The Godfather of all Seattle-area CrossFit affiliates, hell, ALL of the affiliates worldwide only exist because of Coach Dave Werner- my first CrossFit coach and a helluva guy. Read this fascinating article about the beginning right here at Military Times.
  4. Play any recreational league sports? Want to do rec league CrossFit? The short season of the Seattle Affiliate League is upon us! Registration begins tomorrow!
  5. Another Coach (Rip!) offers One of the Most Underrated Strength Exercises You Can Do at the Huffington Post.
  6. Our SEATTLE SEAHAWKS have clenched the division and the best record in the NFL. Are we as dominant as everyone thinks? Regardless the road to the Superbowl goes through Century Link!
  7. Training is definitely a physical discipline. Training is both a physical, mental, and emotion discipline. Read how failing the GORUCK Selection was a huge lesson for Ryan Esdohr.

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