Celebrating Adam!

It has come time to celebrate the coming of age for one of our own beloved trainers, Adam Wenzel. Please join us Friday evening, May 17th, 8:30pm, at 95 Slide.

See the facebook event and RSVP here.

This has been an incredible year for Adam, who started a Krav Maga school last year at our South Lake Union facility, Foundation Athletics. With months of hard work and dedication, he is now able to focus 100% of his energy on building and maintaining this new venture. 

Twinsies

We thank him for his unwavering commitment to Foundation CrossFit and CrossFit SLU. It has been an incredible journey from the day he walked in off the street and asked to be part of the gym. He told us he wasn't sure why, but he knew this was the place that would define his new direction in life. It has been such a pleasure working with Adam, and as most of you can agree, he has made a better day for many of us going forward. As bittersweet as it always is to see one of our fine trainers move on to greener pastures, we are humbly grateful for all that Adam has done to help shape our fitness community into what it is today. Thank you from the bottom of our hearts.

2010

Adam's will be finishing out his classes as a CrossFit trainer this Friday, May 17th at 3:30pm and 4:30pm. Although you may not be seeing as much of Adam on the CrossFit floor, he will be at Guardian Krav Maga, which runs from Wednesday to Friday in the evenings, beginning at 6pm, and Saturday at 11am.  

On behalf of the entire Foundation CrossFit & CrossFit SLU family, we congratulate you on taking the next steps of your exciting journey! 

-- Tony Lau & Andrew Bueno

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Not the handstand pushups we're looking for...

Mandy and Blair

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WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 15JUN2012 and/or 06OCT2011. Post time to whiteboard.

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Guardian Krav Maga is on facebook!



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CrossFit For Hope

This Saturday at Noon is the big day!

A lot of CrossFit affiliates are participating in this special WOD. We're all trying to raise awareness for St. Jude Children's Research Hospital through what we do best. CrossFit HQ set at goal for 1.7 million (currently at $817, 520- projected to hit $1,211,320) which is one day's operating cost for St. Jude.

In preparation for this event we will run a very limited schedule for Foundation CrossFit (Capitol Hill) with a single class at 9am. We will run a normal schedule for Foundation Athletics (SLU) and will start the workout at 12:15pm.

You can still register to raise money yourself. We will run this workout for everyone to join. Tell your family, tell your friends. We will have a milk jar set for cash donations, otherwise

Our facebook event is here. If you can't make ours, make it to some other affiliate's workout.



Work out for a cause!

-- DONATE HERE --

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WOD

"EVA"

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

As always, kettlebell swings are perfectly vertical. Post time to whiteboard!

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Guardian Krav Maga Pre-Sale Info - Foundation Athletics

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Guardian Krav Maga

Have you attended any of Adam's Krav Maga classes yet?

Adam is Krav Maga Global certified. Here's KMG's "What Is Krav Maga":

Krav is a practical and tactical system that teaches how to prevent, deal and overcome all kinds of violence and attacks. Krav Maga prepares the trainees in the subject of self-defense, self-protection, fighting and combat skills, as well as skills to defend others, all in unique and comprehensive teachings and ways. Krav Maga was developed in Israel, under realistic demands and conditions. Founded and formed by Imi Lichtenfeld (Sde-Or) and continues to advanced and be modified by Eyal Yanilov, assisted by the top instructors that study with him.

... 

Krav Maga includes the subjects of:

• Prevention, avoidance, escape and evasion

• Dealing with throws and falls to all directions and angles

• Attacks and counterattacks, performed to all targets, distances, ranges, heights, angles, directions and in all rhythms. Executed from all positions and postures. Use of all sorts of common objects for defensive purposes.

• Defending all unarmed attacks. Releases from all sorts of grabs and holds. Defending all armed attacks and threats.

• Dealing with the above attacks when sent from all possible directions and places; When are performed by a single or multiple attackers; When occur in all possible places, positions and postures. Including in confined or open area; in an ally, staircase, car; On all types of grounds; In water; When free or in limited space of movement; While standing, on the move, sitting down, laying down on the back, side or facing down.

• Physical and mental control and disarm

• Krav Maga prepares the trainees to function in all circumstances and scenarios, in all combat and fighting environments, according to their needs, risks they are facing and job descriptions. Krav Maga enables and brings technical, tactical, physical and mental growth and improvements.

Join AW and crew every Saturday at 12:00 with an extended schedule starting July! $15 per class for now. Memberships and official website coming soon.

Foundation Athletics/ CrossFit SLU
411 Fairview Ave - Alley
Seattle, WA 98109

Feel free to ask questions by emailing AW.

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WOD

establish within 15 minutes:
bench press 3RM

then

for time:
50 back squats, 60/45kg
40 pullups
30 shoulder-to-overhead, 60/45kg

compare bench to 16FEB2012. Back squats should probably be high bar. Shoulder-to-overhead can be a press, push press, push jerk, split jerk. The bar must start in front rack and end with full lockout overhead. Post time to whiteboard!

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The second part of the workout is the first part of the 2012 Regionals Individual Event 4:

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FCF presents... Guardian Krav Maga

The inaugural class of Guardian Krav Maga this Saturday 12:00pm at Foundation Athletics/CrossFit SLU.

click to embiggen the badassery

The official hand-to-hand combat system of the Israeli Defense Forces Krav Maga was born out of mob violence and Nazi aggression at the onset of World War II. And similar to CrossFit's methodology, it is continually tested in the real world: on the battlefield and in the streets. It is also the preferred system for the U.S. Military and other law enforcement personnel.

Krav Maga is a reality-based self-defense system; it's not a traditional martial art- no katas, no rituals, no nonsense. Krav uses simple principles and instinctive movements designed to teach real self-defense in the shortest possible time. Our students learn to defend against strikes, chokes, grabs, as well as weapons such as guns, knives and sticks, both against individual attackers and groups. We teach people to function during the stress and shock of a sudden, violent encounter.

Classes will be held at Foundation Athletics, most Saturdays, at 12:00pm. $15 per class, pay as you go. Train when you can, donʼt if you canʼt.

Know what the best part about making the first class is? Itʼs everyoneʼs first class! Come 15-20 minutes early for registration and waivers. Youʼll need groin protection real soon- if you donʼt have it for the Day 1 itʼll be okay, but by class three youʼll definitely want it. (That includes you ladies, seriously.) 

Questions? Shoot an email. Full scale launch of Guardian Krav Maga coming soon!

contact:
Adam Wenzel
KMG Certified
adam@foundationcrossfit.com

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WOD

establish within 12 minutes:
press 1RM

establish within 12 minutes:
push press 3RM

establish within 12 minutes:
push jerk 5RM

compare to 2010OCT12. Post results to whiteboard.

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You guys have been hankering for our next nutrition challenge and we have some concrete details to share!

Gear up for summer by participating in our five-week (5/21-6/23) Eat Better to Live Better nutrition challenge.

An informational session held at Foundation Athletics at 12:00pm, Saturday the 5/19. A potluck will follow.

Learn more about the challenge and the guidelines, and ask questions. The interested will also have the opportunity to officially register ($35) then and there and take your optional "before" photo. Don't worry, the info session is completely free and everyone is welcome to join. Additional details to come.

If you're interested and want to be placed on our shortlist, please email challenge@foundationcrossfit.com

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