- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
- Sunday March 9th - VERSUS III: Return of the Jedi, hosted by CrossFit SLU (facebook event here). Registration coming soon.
Friday, January 31, 2014
CrossFit Games Open 11.1
Thursday, January 30, 2014
The Booty Don't Lie
Vicky at CED2014
We like to reserve the mixed-grip deadlift only for max-effort lifts. Otherwise we value the grip-strength gained from a double overhand grip.
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
- Sunday March 9th - VERSUS III: Return of the Jedi, hosted by CrossFit SLU (facebook event here). Registration coming soon.
Wednesday, January 29, 2014
Changing Plates
Anastasia M
Not seen as a skill, the smaller details of workouts like changing weights out quickly can make or break a performance in a competition setting.
WOD for Wednesday 1/29
STRENGTH
deadlift 5x5
CONDITIONING
"TEST 4"
tabata squats immediately followed by ME muscle-ups in 4 minutes
Compare to 23NOV2011. Post score to whiteboard/comments/the Cody app.
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Squatting, Valgus Knees, The Knees-Out Cue, and Facebook Coaches - Catalyst Athletics
Monday, January 27, 2014
What a Freakin Weekend!
KB, Ann-Marie, Lillian, AB, Anastasia, Vicky, Moonboots, Mark, Ben, Sara, Megan, Jenny, Erik, Patryk, Tony, Mike, Paul, EJ, and Brian
Congrats to everyone who participated in Local's Gym's Cretus Ex Duellum 2014 event!
as well as all of those who participated in the CrossFit Kettlebell Course with Zach and Roo of Morgan Junction CrossFit
Adi, Grayson, Jessie, Cheryl, Sheena, Jared, Roo, Zach, Ron, and MacGregor
and finally to Jake who represented at Ergomania! He set a PR for his 2k!
Jake V
Saturday, January 25, 2014
Closed For Kettlebells!
Because we are hosting the CrossFit Kettlebell Certification we will be closed this weekend.
Feel free to attend CrossFit SLU's Saturday classes (9am, 10am, and 11am) today!
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WOD for Saturday 1/25 is at CrossFit SLU!
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How I Made Sure All 12 of My Kids Could Pay For College Themselves - QZ.com
Feel free to attend CrossFit SLU's Saturday classes (9am, 10am, and 11am) today!
Friday, January 24, 2014
Action-Packed Weekend!
REMEMBER WE ARE HOSTING THE CROSSFIT KETTLEBELL COURSE THIS WEEKEND- We will be closed on Saturday, but feel free to run down and join the CFSLU classes!
Cretus Ex Duellem is upon us! We have a number of both FCF and CFSLU athletes competing this weekend: AB, Anastasia, Ann-Marie, Jeff P, Julia A, Mike P, Robyn S, Ryan S, TL, and Vicky O representing Teams, Masters, and Open!
Friday's Schedule:
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WOD for Champagne Friday 1/24
"RUNNY ISABEL"
6 rounds for time:
5 snatches, 67% of 1RM
800m run
Post time to whiteboard/comments/the Cody app.
Chris Kresser MS will be at our neighborhood book store Elliot Bay Book Company this Saturday at 2pm. A great paleo resource if you aren't familiar.
Thanks to Lillian Z and Sarah M for the heads up!
http://www.elliottbaybook.com/event/chris-kresser-ms-lac
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Last Year's Cretus Crew
Cretus Ex Duellem is upon us! We have a number of both FCF and CFSLU athletes competing this weekend: AB, Anastasia, Ann-Marie, Jeff P, Julia A, Mike P, Robyn S, Ryan S, TL, and Vicky O representing Teams, Masters, and Open!
Friday's Schedule:
- 12pm - Lady Teams first event
- 1pm - Men Teams first event
- 2pm - FireBreathers first event
- 3pm - Masters & Open first event
- 5pm - FireBreathers second event
- 6pm - CrossFit Swap Meet: bring clothes, equipment and training tools to sell, barter, and trade!
- 7:30pm-ish - Closed for the night
Come out and support! Saturday and Sunday's schedules will be posted as soon as we know!
WOD for Champagne Friday 1/24
"RUNNY ISABEL"
6 rounds for time:
5 snatches, 67% of 1RM
800m run
Post time to whiteboard/comments/the Cody app.
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Chris Kresser MS will be at our neighborhood book store Elliot Bay Book Company this Saturday at 2pm. A great paleo resource if you aren't familiar.
Thanks to Lillian Z and Sarah M for the heads up!
http://www.elliottbaybook.com/event/chris-kresser-ms-lac
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Thursday, January 23, 2014
ACTV RCVRY
Some of the dudes of FCF
WOD for Thursday 1/23
ACTIVE RECOVERY
Trainer's Choice!
Today you'll play with movements that you can still load heavy, but won't reek havoc on the body.
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http://www.seawheeze.com
Lululemon's annual half-marathon opens registration today!
Wednesday, January 22, 2014
Holiday Party Recap
Y'all don't know about NEAL!
We had an awesome turnout for this past weekend's Holiday Party. A bunch of fun games, a photo booth, some raffle tickets, and plenty of laughs accompanied by some wonderful people.
Thanks again for coming out. Hope you had a blast!
WOD for Wednesday 1/22
STRENGTH
pendlay row 3x8
CONDITIONING
RUNTELLDAT
as many rounds as possible in 15 minutes:
25 burpees
50 pushups
75 squats
100 double unders
Post score to whiteboard/comments/the Cody app.
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The double under is an iffy skill for a lot of people. I believe it's because some days you have "it" and some days you don't.
If your consistency is off, try this:
The goal with this ladder is to develop the rhythm and consistency with your jump roping. Try this if you're in early before class, or use it as a cool down.
Tuesday, January 21, 2014
CrossFit Kettlebell Course This Weekend!
Stephen P
Remember that since we're hosting the CrossFit Kettlebell Course this weekend we will NOT run classes on Saturday or Sunday.
Feel free to attend CrossFit SLU's 9am, 10am, or 11am Saturday classes.
OR
Come support your fellow athletes competing in this weekend's CRETUS EX DUELLUM, the annual pre-CGO competition by Local's Gym (aka Lynnwood CrossFit).
Monday, January 20, 2014
Seahawks To Super Bowl XLVIII
And best believe we're hosting a SUPER BOWL PARTY at one of the gyms... the question is which one? Projector, loud noises, great food and drink, and even better fan & friends.
VOTE WITH A COMMENT!
FCF or CFSLU?
- Brief Thoughts About That Richard Sherman Interview - Forbes
- Richard Sherman's Outburst Was Rude, Brash, Disrespectful, and Totally Awesome - Bleacher Report
Saturday, January 18, 2014
NFC Championship > Super Bowl XLVIII
With the Seahawks matching one of their best seasons (13-3), playing this Sunday in the NFC Championship, playing in the NFC Championship with rivals the San Francisco 49ers, having home-field advantage, and now knowing hometown heroes Macklemore & Ryan Lewis perform at half-time, I'm convinced that this game will be bigger than what Super Bowl 48 will be.
GO HAWKS!
- TONIGHT is our HOLIDAY PARTY! CrossFit SLU, begins at 5pm!
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
WOD for Seahawks Saturday 1/18
"GO HAWKS"
for time (in any order):
Doug Baldwin - pushups
Kam Chancellor - burpee box jumps
Steven Hauschka - bar muscle-ups
Jermaine Kearse - kettlebell sumo-deadlift high-pulls
Marshawn Lynch - kettlebell presses/side
Jon Ryan - cast wall walks
Richard Sherman - kettlebell snatches/side
Golden Tate - burpees
Earl Thomas - kettlebell swings
Bobby Wagner - goblet squats
Russell Wilson - laps around the entire block
KJ Wright - slam ball
Post time to whiteboard/comments/the Cody app.
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Friday, January 17, 2014
TGI BLUE F
Mark, Ann-Marie, and Amy discussing how awesome our Seahawks are
WOD for BLUE FRIDAY 1/17 - Wear your SEAHAWKS gear to the gym!
CGO 12.4 aka CGO 13.3
as many reps as possible in 12 minutes:
150 wall ball shots, 20/14#
90 double unders
30 muscle-ups
Compare to 29MAY2013.
Post score to whiteboard/comments/the Cody app.
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Thursday, January 16, 2014
Active Recovery Thursday
Beau B rolling out his back
- THIS SATURDAY 1/18 - Annual Holiday Party at CrossFit SLU. 5pm!
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
WOD for Thursday 1/16
ACTIVE RECOVERY
It's another Trainer's Choice Thursday, so you'll be at the mercy of whatever the trainer thinks will prepare you for the weekend. Business as usual.
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How Do We Honor Kevin Ogar? - Breaking Muscle
For those who don't follow the larger competitive community, a popular competitive fitness competition in California (not associated with CFHQ) this past weekend ended with an athlete suffering a massive injury. I have a friend from AZ who was there competing in the same heat and the staff apparently didn't stop the event.
Here's my 2 cents: Max 3-rep touch and go snatch for load? As the 8th workout of the weekend? That's dumb programming. And having that much shxt around the lifting area? Not cool. The athletes at FCF and CFSLU know how much we bug out when you have an extra 2.5kg plate hanging out on the floor where bars can drop. I've seen instances where people were fast (and lucky) enough to avoid injury. Ogar was not so lucky.
Does this mean you should stop CrossFitting? Hell no. We won't ever put you in a situation as avoidable as that.
Freak accident or not, we have a fellow CrossFitter who might not walk again. That's a couple degrees away from the ultimate sacrifice. Like most trainers, he did not have health insurance. The community is banding together to help out.
You can help Kevin out at http://kevinogar.com (source)
Wednesday, January 15, 2014
Dat Rack Dance
Do you use your quads? Your hip? Your sassy hip?
- Saturday 1/18 - ANNUAL HOLIDAY PARTY. 5pm at CrossFit SLU
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
Tuesday, January 14, 2014
Finish, Not Jump
Jumping* can also be a problem when doing the olympic lifts.
Actually leaving the ground causes you to be airborne- the goal in lifting is to elevate the weight and get under it as soon as possible. Being "floaty" by jumping too high (getting off of the ground) means you're wasting time that could be used to get under those weights.
Watch this video of Spencer Arnold, leader of The Outlaw Way's Outlaw Barbell program, at the 2013 Season Nationals:
PAY ATTENTION TO HIS FEET AND THE PLATFORM!
He doesn't ever truly disconnect from the ground. Yes, he moves his feet- but he didn't jump, he slid out.
A lot of novice weightlifters, especially those in the CrossFit community who don't value weightlifting virtuosity, only default to the power snatch. And they jump the shxt out of them. At some point the weights become too difficult to power up overhead. The range needed to complete the movement is in getting back under (squatting) and that can't happen if you're midair.
* "Jump!" is usually used as a cue to be more aggressive and to utilize extension through the hip, leg, and ankle.
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Upcoming Events:
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WOD for Tuesday 1/14
STRENGTH
every minute on the minute for 10 minutes:
(even) 3 snatches
(odd) 1 at-the-knee snatch + 1 snatch balance
CONDITIONING
as many rounds as possible in 7 minutes:
9 deadlifts, 70/50kg
6 hang power cleans, 70/50kg
3 push jerks, 70/50kg
then immediately after
max burpees in 3 minutes
Post total reps (deadlifts + hang power cleans + push jerks + burpees) to whiteboard.
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Michelle Tam of Nom Nom Paleo will be in Seattle this coming weekend on her book tour!
Actually leaving the ground causes you to be airborne- the goal in lifting is to elevate the weight and get under it as soon as possible. Being "floaty" by jumping too high (getting off of the ground) means you're wasting time that could be used to get under those weights.
Watch this video of Spencer Arnold, leader of The Outlaw Way's Outlaw Barbell program, at the 2013 Season Nationals:
PAY ATTENTION TO HIS FEET AND THE PLATFORM!
He doesn't ever truly disconnect from the ground. Yes, he moves his feet- but he didn't jump, he slid out.
A lot of novice weightlifters, especially those in the CrossFit community who don't value weightlifting virtuosity, only default to the power snatch. And they jump the shxt out of them. At some point the weights become too difficult to power up overhead. The range needed to complete the movement is in getting back under (squatting) and that can't happen if you're midair.
* "Jump!" is usually used as a cue to be more aggressive and to utilize extension through the hip, leg, and ankle.
- Saturday we start the 12pm Yoga classes!
- THIS SATURDAY! 5pm at CrossFit SLU it's our Annual Holiday Party!
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
- Saturday she will be at the Northgate Barnes & Noble. 11am-1pm. Get your free tickets here.
- Sunday she will be at Book Larder in Fremont. 11am-12pm. RSVP here.
Hat tip to Lillian S and Lee A!
Monday, January 13, 2014
Squat Deep
Sarah M
Full range of motion is healthy range of motion.
With the front squat ankle, knee, hip, and back mobility play an important part in keeping the bar in proper placement.
- Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU at 5pm.
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
work up to a heavy 5-rep front squat* within 10 minutes
CONDITIONING
5 rounds for max reps:
40 seconds of thrusters, 45/30kg
20 seconds of rest
40 seconds of pull-ups
20 seconds of rest
Post score to whiteboard/comments/the Cody app.
* This is not a max. Find a load that is heavy, but completely doable. Do not fail a rep.
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Saturday, January 11, 2014
MOAR KETTLEBELL
Andy I and Bex M
Remember that we are hosting the CrossFit Kettlebell Certification on 1/25 & 1/26. Register and learn how to fully utilize the most underused piece of equipment in most CrossFit gyms.
It's not just for two-handed kettlebell swings.
Registration link is below!
- 5 minutes of 10 kettlebell swings
- 5 minutes of 5 kettlebell snatches
- 5 minutes of 5 kettlebell clean & presses
- 5 minutes of 10 kettlebell swings
This is about technique and efficiency, not total reps.
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Friday, January 10, 2014
Photo by Mark Malijan
Sheena mid-muscle-up
- Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU. 5pm!
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
WOD for Champagne Friday 1/10
STRENGTH
press 1x5
CONDITIONING
WASHINGTON STATE SECTIONALS 2010 - Event 1
every minute on the minute for 8 minutes:
100m run max
shoulder-to-overhead, 70/47kg
Score = total shoulder-to-overhead reps. Post to whiteboard/comments/the Cody app
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A pretty interesting analysis of muscle-ups:
Are you guilty of any of the same faults?
Thursday, January 9, 2014
HBD Mario!
(not enough reflective flare!)
Happy Bornday to Mario, one of our very talented team members! I remember when Mario first started with us- a skinny babydude dressed in Luon with mesmerizing eyes.
Now he's a beast who rips and pops shirts just for the fun of it. He can dip for days and will always lend out a scoop or two of brotein when you forget yours. Also: he and his wife are expecting their first born on STAR WARS DAY! They promised me they'd name him Baby Han.*^
Hope you have a good one today!
* No they didn't, but if we say it enough we can pull an INCEPTION on them...
^ Baby Lando could work too
- Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU. 5pm!
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
Wednesday, January 8, 2014
"Where's your back, Paul?!"
Primal Pac orders need to be sent to us via email by 9pm tonight! Details here if you missed it!
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Carl Paoli teaches CFSLU's Paul J at the Freestyle Connection Seminar.
After today's workout, you'll know.
Tuesday, January 7, 2014
WL Tuesday
Jim B
WOD for Skills Week Tuesday 1/7
every minute on the minute for 20 minutes:
(even) 3 snatches
(odd) 3-part pausing snatch + snatch balance
then
every minute on the minute for 20 minutes:
(even) 2 clean & jerks
(odd) pause-at-knee clean + pause jerk
Post most-used loads to whiteboard.
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How To Win An Argument With a Nutritionist - Authority Nutrition
Monday, January 6, 2014
The 2014 Annual Holiday Party
It's that time again. Now that the Holiday festivities are finally over, we can celebrate one together!
Join us for our ANNUAL FCFSLU HOLIDAY POTLUCK on January 18, 2014 at CrossFit SLU!
All of our get-togethers are epic and this one will be no different. Come get to know new friends, spend some time with your old friends, eat some food, drink some booze, and play some games!
This is one of few of our parties that doesn't require you to wear workout gear so dress up if the mood strikes! Come celebrate all of your 2013 accomplishments and create new goals to crush in 2014!
As with most of our events, this is a potluck so bring something to share with the rest of the crew! Here are some things to look forward to:
Facebook event is here.
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WOD for Acquisition Week Monday 1/6
STRENGTH
for 10 minutes:
15-second handstand
15-second rest
CONDITIONING
21-15-9 reps for time:
back squat
pullups
Post time to whiteboard/comments/the Cody app.
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There Are No Girl Weights - Fearless Athletics
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Join us for our ANNUAL FCFSLU HOLIDAY POTLUCK on January 18, 2014 at CrossFit SLU!
All of our get-togethers are epic and this one will be no different. Come get to know new friends, spend some time with your old friends, eat some food, drink some booze, and play some games!
Masskrugstemmen!
This is one of few of our parties that doesn't require you to wear workout gear so dress up if the mood strikes! Come celebrate all of your 2013 accomplishments and create new goals to crush in 2014!
As with most of our events, this is a potluck so bring something to share with the rest of the crew! Here are some things to look forward to:
- PHOTOBOOTH - duh!
- SECRET SANTA (sign up here! $20 limit): -
- WHITE ELEPHANT- Feel free to participate by bringing something for our white elephant gift exchange!
- AND MUCH MORE!
We'll be feeding you guys more details as the event rolls around. Mark your calendars!
Facebook event is here.
- Saturday 1/18 - Our Annual Holiday Party, hosted by CrossFit SLU. 5pm-whenever!
- Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
- Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
- Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
STRENGTH
for 10 minutes:
15-second handstand
15-second rest
CONDITIONING
21-15-9 reps for time:
back squat
pullups
Post time to whiteboard/comments/the Cody app.
Saturday, January 4, 2014
Kettlebell Saturday, CompEx Program news.
Teddy B
CompEx orientation/meeting tomorrow. 10am at CrossFit SLU.
If you're interested in participating in the January program you need to be in attendance. We'll be discussing goals and programs.
- 5 minutes of 10 one-arm swings
- 5 minutes of 5 snatches
- 5 minutes of 5 clean & press
- 5 minutes of 10 one-arm swings
No prescribed weights- we value the technique before load or speed.
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Friday, January 3, 2014
Primal Pacs!
It's that time of year again! Some of you have decided to participate in a nutrition challenge by your lonesome or with some friends. Although the gym isn't running the show, we still appreciate and want to encourage you to succeed.
We will be placing a gym-wide Primal Pac pre-order in the next week. You do not have to be eating any certain way to enjoy these (in the past I've mindlessly gone through multiple packs in one sitting. I can control myself now. I think.) and should definitely try.
What are Primal Pacs? They're !&$@*# delicious! Ahh.. I'll just let them tell you:
Primal Pacs are paleo snacks of grass-fed/finished beef jerky along with a balanced amount of dried fruit (mangos and cranberries) and healthy fat containing nuts like almonds and macadamia nuts. The Primal Pac brand also carries packages of just the jerky for those athletes and people on the go looking for a boost of healthy, nutrient dense protein.
We are promoted by Whole9Life as the “first squeaky clean paleo snack.” We pride ourselves on being one of the best snacks for traveling athletes and everyday people that want to make the right decision when it comes to their health. Our packs can be used as snacks or meal replacements when necessary. They are great for a post-gym snack to replenish muscles.If you are interested in purchasing, please send an e-mail to info@foundationcrossfit.com with the following info:
- Your FULL name
- Your HOME GYM (FCF or CFSLU)
- QUANTITIES and SIZES of your Primal Pacs:
- Primal Pac, small (2.3oz) - $3.50
- Primal Pac, large (4.3oz) - $7.00
- Just Jerky, 3oz - $8.00
Orders must be in by next Wednesday night by 9pm.
Enjoy!
Enjoy!
- Stanford's Distinct Training Regimen Redefines Strength - NY Times (via Zeb)
- How Salt & Pepper Became the Yin and Yang of Condiments - Gizmodo
- The OHS: Decoding Your Physicality by Diane Fu - Hella Life
Thursday, January 2, 2014
A VERY Important Announcement...
Thanks for watching and please don't hesitate to ask Julia or anyone on staff any questions!
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