One Beer, One Book- Help out a great cause this Tuesday!

Join Room to Read Seattle at our upcoming Beers for Books event on Tuesday, September 24th from 7:00 - 10:00pm at King's Hardware in Ballard.

The concept is simple: buy one of our specialty drinks and a portion of the proceeds will be donated to Room to Read's Local Language Publishing Program -- producing treasured books for kids in places like Nepal, Cambodia, Laos and South Africa.

It may just be the easiest gift giving you've ever done - have a drink, give a book!

$1 from every King's Lemonade
$4 from every pint of Fremont Brewing Company beer
$13 from every pitcher of Fremont Brewing Company beer

Buy raffle tickets to win fun prizes $5 for one ticket; $20 for 5 tickets

Help us reach our goal of raising $1500 which will produce 1500 books in one night!

RSVP today on Facebook: www.facebook.com/events/548312748567866

OR

Eventbrite: www.beersforbooks-seattle.eventbrite.com

About Room to Read:
Room to Read seeks to transform the lives of millions of children in the developing world by focusing on literacy and gender equality in education. Working in collaboration with local communities, partner organizations and governments, we develop literacy skills and a habit of reading among primary school children and ensure girls have the skills and support needed to complete their secondary education.

The Seattle Chapter is an all-volunteer chapter that supports the mission and vision of Room to Read through fundraising activities and raising awareness about the organization. If you would like to volunteer and become involved in the Seattle Chapter, go to: www.roomtoread.org/seattle.

Thanks to Melissa K for the info!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Monday 9/23

STRENGTH

back squat 3x5

CONDITIONING

7 rounds for quality:
7 hang power cleans
14 dips

Post back squat load to whiteboard/comments/Cody.

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Front Squats and Snatches

Long N

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Thursday 9/19

STRENGTH

front squat 5x3

WEIGHTLIFTING

7 rounds of the following complex:
- hang snatch pull
- hang snatch high pull
- hang snatch
- snatch balance

Hang is at-the-knee.

Post snatch load to whiteboard/comments/Cody.

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Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

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WOD for Freestyle Friday 6/7

"FRAN"

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

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

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