Upcoming Events!

There are a lot of these!

06/06 - CrossFit Bellevue x "MURPH"

The event we had planned for the memorial day weekend has gained a lot
of steam and will now be a national event by participating CrossFit
Affiliates across the country. The event will now be called The Navy
Seal Hero Challenge.

The Naval Special Warfare Foundation is going to advertise the event
for us and our goal is to raise 10,000 dollars this year and 100,000
dollars next year.

Unfortunately the event we planned for the Memorial Day weekend up
here in the Seattle area has been re-scheduled to the 6th of June to
coincide with the D-Day anniversary. Justin from Windy City CrossFit
suggested this date and all of us agreed it was a good match.

So other than the date the plan stays the same. We will do 'Murph" in
the downtown Bellevue Park. Afterwards we will drive the 5-blocks down
to the beach and enjoy the rest of the day in the sun.

The workout will start at 10 am and will feature four divisions.
Level -2 (with 20+ lb vest),  One mile run, 100 pull-ups, 200
push-ups, 300 squats, 1 mile run.
Level -1 without vest, One mile run, 100 pull-ups, 200 push-ups, 300
squats, 1 mile run.
Element's, 800 meter run, 50 pull-ups, 100 push ups, 150 squats, 800 run.
CF Kids (4-12) (65-80) 400 run, 25 pull-ups, 50 push-ups, 75 squats, 400 run.

We have limited vests so bring your own or a backpack with the
necessary weight. There donations are tax deductible and you can
either pick up your form at a participating affiliate or on the link
provided on the attached document.

If anyone has questions please feel free to contact me at anytime.
Thank you for your time and your consideration of this event.

--
Dan Cerrillo
Managing Member
CrossFit Bellevue
dan@crossfitbellevue.com
206.351.3481 or 206.612.7602

----

06/14, 06/16 - Tom Corrigan Kettlebell Workshop x CrossFit Bellevue

We are hosting a KB workshop with Tom Corrigan on both Sunday the 14th
of June at 3pm and on Tuesday the 16th of June at 5:30pm. Cost is
$25.00 dollars per person.

Tom Corrigan is THE person to train with if you want to be better at Kettlebell movement and efficiency. I learned how to be better at my kb swing, kb clean and jerk, and kb snatch. See him immediately! Maybe we'll get him in our box soon.

----

06/20 - Rainier CrossFit x SOWF Fundraiser

Greetings WA [CrossFitters],

  I am putting together a fundraiser to support the Special Operations Warrior Foundation. The workout will be done in honor of the eight Air Force Combat Controllers that have given their lives in OEF/OIF (two are from WA). This email is just to gauge interest in the event.

When: 20 June 2009

Time: TBD

Where: Rainier Crossfit (5403 Milwaukee Avenue East, Suite B Puyallup, WA 98372)

Workout: (completed in teams of 4)

Run 400m

400 shoulder to press (65# women, 95# men)

Run 400m

800 squats

Run 400m

8 rope climbs (2 ladder climbs will equal 1 rope climb)

Run 400m

Now for the twist... each team will be given 2 "jerry" cans that they will carry throughout the workout. A maximum of 2 teams members can do a exercise at a time and the team can not move on to the next exercise until all the repetitions are completed. The "jerry" cans must also not touch the ground at any time during the workout. A 8 burpee penalty will be assessed to each team member each time the "jerry" can touches the ground. Burpees will be done at the end of the workout before "time" is called.

Cost: $8 per person ($32 per team) - all proceeds go to the Special Operations Warrior Foundation (http://www.specialops.org/)

Awards will be handed out to the winning teams. I will send out an email on or around June 2nd for sign-ups. Please call me (910-580-8516) or email me if you have any questions. Thank you for your time.

Jason Neago

Name sound familiar? Jason was 1st place at the recent NW Qualifier for the 2009 CrossFit Games. He would workout with us every once in a while back at the Lake City location.

----

07/01 - Bremerton CrossFit Grand Opening

Click to enlarge. Cool guys and they're right next to the ferry terminal. Check them out and let them know Andrew sent you.

----

08/07 - South Lake Union Block Party

Come on down and meet 5,000 of our closest friends. 

Let's say you have a business and you'd like to make sure the South Lake Unionites know about it. Or let's say you're simply SLU-curious and want to check out the scene in one delightful day. Either way, mark August 7 on the calendar, because that's the date of the 5th Annual South Lake Union Block Party presented by the brainy and generous people at Microsoft. Along with booths from local businesses and organizations, partiers can partake of food from neighborhood restaurants, hang out in the beer garden, catch some local bands, and hang around for a movie under the stars. Another good reason to go (or exhibit) is that all event proceeds will benefit Immanuel Community Services, a South Lake Union non-profit that runs our neighborhood's only food bank.

5th Annual South Lake Union Block Party learn more 
Friday, Aug. 7, 12:00 p.m. – 11:00 p.m.
Free
South Lake Union Discovery Center Lawn
101 Westlake Ave. N. map it 

----

09/12 & 09/13 - CrossFit Gymnastics Certification with Jeff Tucker @ NWCrossFit Bellevue

"I will be hosting the certifications in order to expand the use of gymnastic skills and 
drills for those wanting to obtain proper form and use of gymnastics elements in CrossFit training. Proper execution of skills and drills for rings, parralettes, high bar/pull up bars, handstands. Emphasis will be on a multitude of movements, but not limited too, levers, planches, HSPU's, handstands, dislocates, skin the cat, ground work, L-sits, muscle ups and so much more. I want to challenge all comers with gymnastic moves but also show the importance of proper spotting, safety, while teaching the skill cues so trainers or trainees can pass on proper gymnastic movements in their workouts. There will be lecture and practical application of all drills taught with lots of Q & A. Not to mention my Texas 
sized humor will delight all those within ear shot. ;-)" Jeff Tucker 

The point of this certification is to educate you in basic gymnastic movements which in turn will allow you to progress in your CrossFit workouts.  Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training.  All of these movements are based on form and the progression toward form with strength.  Small moves will bring great rewards - you don't rush these movements, you LEARN them!

----

And last but not least, Foundation CrossFit will have it's Grand Opening in either late July or early August. We'll definitely keep y'all updated.

STAY STRONG!