What a party!

This weekend's celebration for CrossFit SLU's 1st Year was amazing.

A big thank you to everyone who helped us get to this point! A special thanks goes to KB and the committee for planning and coordinating the event, as well as the FCF/CFSLU staff.

We hope you enjoyed the festivities. Now onward to more journeys! FCF's got BIG surprises in store...

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WOD

back squat 3x5

then

10-to-1 for time:
push press, 35/25kg
box jump, 30/24"

Post results to whiteboard!

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Start tallying up your workouts in your journals. We're starting some special clubs dependent on how many workouts you've completed at our gyms!

Also: report any of the following benchmarks you may written down that were performed in the gym as Rx:

• ANGIE
• ANNIE
• CINDY
• DIANE
• ELIZABETH
• GRACE
• HELEN
• ISABEL
• KAREN
• FILTHY FIFTIES
• FIGHT GONE BAD
• TABATA THIS
• SNATCH 1RM
• CLEAN & JERK 1RM
• BACK SQUAT 1RM
• (Strict) PRESS 1RM
• DEADLIFT 1RM
• 500m ROW

We'll have more for leaderboards as they're put up! Thanks!

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Foundation Athletics 1st Birthday

Workouts at 9am, 10am, and 12pm Saturday at CFSLU for all our FCF members!

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WOD

"ELIZABETH"

21-15-9 reps for time:
clean, 61/45kg
ring dips

compare to 16JUL2012. Post time to whiteboard.

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Olga Zubova 120kg Snatch, 150kg Clean & Jerk @ 75kg BW:



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Are shirts necessary for deadlifting?

Bring your socks. Save your mixed grips for your last couple of attempts!

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WOD

establish within 20 minutes:
deadlift 5RM

then

for 10 minutes:
30 sec handstand
30 sec rest

Post deadlift load to whiteboard.

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Top Performers at the CrossFit Regionals - The Rx Review

Includes individual men and women, and teams. Super interesting!

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The Inaugural WOD

We ran the Inaugural WOD (or baptism if you think about all the sweat) at Foundation Athletics this past Saturday.

Big thanks to all those who came out: Arnnie, Jake A, Danny, Sandi, BCS, Tyr, Rhino, Lillian, Lee T, Rachel J, Sheena, Max, Kristina, Victor, Mark B, Paul, Karen, Jeff P, Nate A, Cheryl, Aimee P, Mandy, Garit, David H, Colin, AW and Tony!

Remember that all current members have access to our new gym for free during the month of October. Come by and play with the new space and the new toys! RSVP with a quick email to info@foundationSLU.com.

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WOD

thruster 5-5-3-3-1-1-1

You have seven sets to find a 1RM thruster (full squat to an overhead lockout)

Post results to comments!

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Another project for the gym? 

http://en.wikipedia.org/wiki/Campus_board

What other activities would you want to see more of in CrossFit? Climbing skills? Ninja Warrior skills? How about slack line skills?

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DANIEL-SAN.

The bornday dude getting some kettlebell!

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WOD

"DANNY BOY"

2 rounds for time:

20 pullups
30 dive-bomber pushups
40 med ball clean-thruster, 20/14#
50 double unders


SupeRx = 3 rounds for time with chest-to-bar pullups, med-ball-clean-wall-ball (20/14#).

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Please note that you must email info@foundationSLU.com to RSVP to class.

click to embiggen

Andrew will be leading all classes this week, but don't fret FCF- he'll be home next week!

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The Foundation Athletics deets!

It's the moment you've all been waiting for!

@FoundationSLU located at 411 Fairview Ave N Alley, Seattle, WA 98109

The actual entrance is in the alley between Fairview Ave & Boren Ave and Republican St & Harrison St -- when searching for the location on an online map, it's best to omit the "Alley" portion of the address.

Good job to all the sleuths who found it when first announced.

Our tentative October schedule at South Lake Union:

click to enlarge!

Foundation Athletics membership prices:

• Unlimited: $205
• 3x/week: $165
• 2x/week: $135
• and for all current beloved FCF (Capitol Hill) members: $free.99 for the month of October*!

*Dual-facility prices will require an Unlimited FCF membership + an additional $50, and will be allowed on a limited basis. Please inquire.

All others with recent CrossFit experience can do our drop in rates:

• Single drop-in: $20
• Two classes: $35
• A week (7 consecutive days) $55

First group workout is this Saturday at 1pm!

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WOD

jerk 1-1-1-1-1-1-1

compare to 06SEP2011. Post load to comments!

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Last chance to tell us what other class times you'd like to see at South Lake Union.

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Anyone else excited?

It's coming together ...

Excited? We are.

(Details within the week!)

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WOD

5 rounds for time:
30 situps
30 jumping lunges
run to the mailbox on 11th & Pike

You must reach full extension mid-air during the jumping lunge!

Post time to comments!

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Question of the Week:

What's your favorite breakfast spot in the city and what's the best thing to get on the menu?

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Introducing ...

We will have solid details for you very soon.

Stay tuned.

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WOD

"The 26"

as many rounds as possible in 10 minutes:

1 hill

5 handstand pushups

10 toes-to-bars

one minute rest

bottom-to-bottom tabata squats

one minute rest

as many rounds as possible in 10 minutes:

5 muscle-ups

10 pushups

15 box jumps, 24/20"

Total score = all rounds completed + tabata score

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Excited? We are.

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