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

----
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.

----

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.

----

Essence Wine Shop Grand Opening

Our very own Winston X. is opening a new business on E. Pine Street!

Come on by tomorrow (Thursday) from 6pm to 10pm for wine to drink, a new wine cave to experience, music and paintings to enjoy.

Bring some friends and enjoy a drink and support Capitol Hill biz!

• Check out the event page here
• CHS Article on Essence Wine
• Essence Wine Shop facebook page

----

Swinging in the Sun

Ryan S aka Moonboots

----
WOD

"EVA"

5 rounds for time:
800m run
30 kettlebell swings, 32/24kg
30 pullups

compare to 08JUN2012. Post time to whiteboard.

----
Bye bye Velo Bike Shop. You were so close and so convenient and your free air was so sweet.

• Velo to Open in Downtown - Velo Bike Shop blog
• Velo Bike Shop Pedaling Downhill to New Venture Belltown Location - CHS
• 2000 Small Biz Profiles: Velo Bike Shop - The Seattle Times

The neighborhood will miss you.

----

Is This YOUR Water Bottle?

The time to pick it up and bring it home is now!

Otherwise, come 12pm this Saturday they get "redistributed" and/or donated. The buildup has been ridiculous and there's too many for the amount of cubbies we have!

----

WOD

"WA Sectionals 2010 WOD #3"

3 rounds for max reps. 60-second stations of:

• wall ball
• power snatch
• box jump
• row
• rest

compare to 08MAR2011. The clock does not stop or reset at the call or rotate. The box jump is Games standard: you must land, stand and completely open your hip for the rep to count. No pop-offs. Post score to comments!

----

HOW SWEET WOULD A CAP HILL GONDI BE?!

Would You Ride the Capitol Hill Aerial Cable Lift? - CHS

----

Vote For Our Chef!

Vote for Jake, one of our afternoon athletes, is up for a local competition:


Seattle's Hottest Motherf*cking Chef (I fancied it up a bit)

Show your support and vote for the La Bete* chef and fellow CrossFitter!

Vote here: http://seattle.eater.com/archives/2012/02/09/vote-hot-chef-round-7-vorono-thornhill-sexton.php

See La Bete's Yelp! page here: http://www.yelp.com/biz/la-bete-seattle

----

WOD

"ISAGRACE"

for time:
30 snatches, 60/45kg
30 clean & jerk, 60/45kg

or

"ISABEL"

for time:
30 snatches, 60/45kg

or

"GRACE"

for time:
30 clean & jerks, 60/45kg

or

"CGO 11.3"

as many reps as possible in 5 minutes:
1 squat clean, 75/53kg
1 jerk, 75/53kg

Post results to comments and explain why you chose what you did!

----

Pao and I play videogames, then re-enact them!

----

Ouch

Paolo after his 25-round score on today's WOD. Take care of those hands!

----

WOD

"CHELSEA"
every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

Jenny & Aimee M

Do you try to knock out the reps as soon as possible or try to time it so that you're consistently moving the entire duration?

----

I'm excited! Marination Mobile to park it on Capitol Hill - CHS