GRAND OPENING UPDATE

Hello again friends -

We're just three days out from our Grand Opening and have received an overwhelming response from all of you who plan to attend. Thank you so much for your support. We're excited to see you all on Sunday and just wanted to give you a heads up on what to be prepared for. First off, as you'll come to see our gym is modest in size so space is limited. Our roll up doors will be up to accommodate everyone, so be prepared with warm clothing, extra layers and maybe something waterproof to stay dry (just in case). We'll do our best to keep you warm with pizza and beer, but it is January and this is Seattle after all.

Also parking is limited at our location on Lake City Way. So we recommend that you carpool with friends if possible. Otherwise come early to look for a spot.

Let us know if you have any questions before Sunday. We'll see you then!

----

On the 1st, Grant & myself went through our own version of the CrossFit Total:

Squat 5-4-3-3-3
Press 5-4-3-3-3
Deadlift 5-4-3-3-3

Grant's back was still recovering from Elizabeth so he couldn't go on with the deadlifts (the eccentric phase was killing his back), so he came up with

5 rds for time:
20 OH Walking Lunges, 45 lbs
15 KB Swings, 1.5 poods
10 Pullups
5 HSPU

Grant - 10:20

----

Today we finally got a Concept II Rowing Ergometer (Thanks a bunch Janelle!), so Mike and I met with

"Christine"
3 rds for time:
500m Row
12 Deadlifts, BW
21 Box Jumps, 25"

Mike 19:10 (M), 115lbs DL, BW = 135lbs
Andrew 12:40, BW = 145lbs

Great job Mike, especially because this was your first time rowing!