Start Your Week Right: SQUAT!

Get ready for all the tests this week!

Teddy

---- Upcoming Events:

• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Max Week Monday 4/13

STRENGTH

back squat 7x3

CONDITIONING

100 pullups for time

or

30 muscle-ups for time

Post to whiteboard/the Cody app.

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What Liz Dunn's 11th Ave Office + 'Mews' Project Will Look Like - Plus, Early Look at 12th/Pike Apartments - Capitol Hill Seattle

As construction continues, I'd like to remind you what the 11th Ave side will look like when completed. Our walkway (near the car lot) will access the Mews.

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How's Your Pulling Strength?

Colin F prepping his rings

Let's work one of the Golden Eggs of CrossFit: the muscle-up.

---- Upcoming Events:

• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Thursday 3/27

30 muscle-ups for time

or

100 pullups for time

Post time to whiteboard/the Cody app.

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The National Pro Fitness League is coming. Good for the CrossFit community and more?

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AJ's First Muscle-up

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WOD for Thursday 5/16

30 muscle-ups for time.

Compare to 22FEB2013. Post results to whiteboard/comments/Cody!

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1:38! Zeb is on the news!

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Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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False Grip Necessary?

Paul B

Is a false-grip necessary for a muscle-up, kipped or strict?

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WOD

for time:
30 muscle-ups

compare to 14AUG2012. Post time to whiteboard.
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The 17 Commandments of Rowing: My Journey From Hate to Happiness - Breaking Muscle (via Amy  C)

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