VERSUS III Registration!

Brady, Roo, Zach, Sheena, BCS, Coach Martone, Jared, Ron, and AB

Another action-packed weekend! A crew of us went over to Morgan Junction CrossFit in West Seattle to be taught by Coach Jeff Martone, as well as Zach and Roo of MJCF for the Advanced Kettlebell CrossFit Trainer Course.

Expect more kettles in your future!

and oh yeah... here's a nice, big, ugly link to REGISTER FOR VERSUS III.

RIGHT NOW!

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• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Volume Monday 2/17

STRENGTH

front squat 3x10

CONDITIONING

22-16-10 reps for time:
kettlebell press, 20/12kg
strict-ish pullups

Strict-ish pullups mean stay as strict as possible for as long as possible, then if you need to kip utilize a 'frog kip' (similar to how you would kip dips- heels pulling up to the butt). Post time to whiteboard/comments/the Cody app.

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#THROWBACK THURSDAY!

Linda, Tony, Nate

Such a lovely idea bringing back old media to the forefront again to embarrass the crap out of remind everyone where they started!

We'll start at the beginning this week with the familiar faces of Foundation CrossFit: the Lake City years.

Brady & Sheena

and one for me:



Look forward to seeing the staff's first pictures with us! Muahahaha...

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WOD

3 rounds for time:
12 split snatches, 50/35kg
400m medicine ball run, 20/14#

You do not have to alternate your split every rep. Carry the med ball anyhow. Post time to whiteboard.

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Whole30 Recipe: Turkey Meatball Stroganoff - Coleena

Would anybody be up for some cooking videos from our Media Team?!

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TL + Braids

via Alyssa

Tony and Brady at the Three Gym Throwdown.

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WOD

power clean 12x2. Rest exactly 90sec between each set.

then

10 rounds of:
3 split jerks
200m run

Post loads used to whiteboard!

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Belts Redux - 70's Big

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The Awesome Dawson

ZipZapZop-ing

Farewell to our friend, Mr. Mike "Pawson".

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WOD

"AWESOME DAWSON"

for time:
400m run
30 burpees
30 push press, 50/35kg
30 slam ball, 30/20#
400m run
20 burpees
20 push press, 55/40kg
20 slam ball, 30/20#
400m run
10 burpees
10 push press, 60/45kg
10 slam ball, 30/20#
400m run

Post time to comments!

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the new digs!

Who's up for a 12pm workout next Sunday at Brady's new box, Rocket CrossFit? Everyone's invited!

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Rocket CF!

To all of those in the South end (Columbia City!) our guy Brady is on the verge of opening Rocket CrossFit:

Facing the front

Facing the back

A rad spot, it's got parking and will be open for biz in the beginning of October! Doesn't his cage look familiar?

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WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

compare to 04FEB2011. Post time (and improvements) to comments!

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Also opening the first week of October will be Foundation Athletics in the South Lake Union neighborhood of Seattle. Concrete answers emerge this week!

Although some detectives have already stumbled upon it ...

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HBD Brady!

Brady has been a member of Foundation CrossFit since 2008! An OG, now a trainer, he's stronger and more energetic as ever.

being a badass

FCF 1.0

We're very proud to have him as part of our team and community. He's going to live longer than this guy. Happy birthday Braids!

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WOD

press 1RM

compare to 17JAN2011.

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The Candy Jar Conspiracy - Fuel as Rx

Easter candy is in full effect. Is the situation in the article similar to your daily grind? Avoid death by sugar. Please!

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