Neal's Request

It was Neal's birthday on Friday and he wanted to do "WHITTEN", as Neal and Dan were deployed together a couple of times.

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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"WHITTEN"
5 rounds for time of: 22 kettlebell swings, 32kg 22 box jump, 24" 400m run 22 burpees 22 wall ball 20/14#
First posted on CrossFit.com on 12DEC2012. Post time to whiteboard/journal/comments/the Cody app.
"Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten."

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Army Captain Daniel Whitten - Military Times

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Did You Receive Your Special Email?

You should have received an e-mail with a temporary password to set up your account and RSVP through Zen Planner. It is imperative that you set up your accounts by September 1st: if you don't set up a membership, then you won't have a membership and we can't allow you to workout. So get to it!

How to create your account:

1. Click on Log In
2. Click on "My Profile"
3. Select "Bills and Payments" followed by "+PayBills"
4. Select "Add a new payment account" then hit save & continue

Your account will not be charged until September 1st. Please review your membership and let us know if there are changes to be made.

A few things to note about RSVPing:

• It will properly track your attendance! The classes you RSVP to will account for your membership. You will be in charge of modifying and canceling your RSVPs, otherwise it may count towards your membership.
• You will be able to RSVP for classes after September 1st.
• Penalty burpees (or worse) are back! Trainer's discretion in what to dish out. Zeb's got plenty.

If you have NOT received an e-mail, please let us know at info@foundationcrossfit.com. Thanks for your help in helping us transition into the new system!

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WOD for Champagne Friday 8/30
"JACKIE"
for time: 1000m row 50 thrusters, 20/15kg 30 pullups
compare to 15MAR2013. Post time to whiteboard/comments
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Join us for classes tomorrow (Saturday) as we are doing the HOTSHOTS 19 workout with the rest of the CrossFit community, in honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30th, 2013 fighting a fire in Yarnell, AZ. You can make a donation to the families of the 19 firefighters here. 100% go to the families. Please support. --

Independence Day 2012

courtesy Dave Sizer

Happy 4th of July

Our schedule for the day:

• 7am
• 9am
• 11am
• 12pm (Foundations Class)

CrossFit SLU athletes are also invited, as their gym will be closed today. RSVP!

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WOD

A HERO WOD (chosen by your trainer!)

Post results to whiteboard.

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Why You Should Care (Or At Least Know) About the CrossFit Games - CrossFit Aspire

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The Away Team

Hope everyone enjoyed the beautiful weekend! The sun is finally breaking through the clouds and summer is coming, which can only mean one thing: it's time to take all the training you've done inside the gym, go outside and show off your new skills (and have some fun while you're at it). The FCF Away Team (that's you!) is gearing up for a number trail runs and obstacle courses this summer. We've already got three big events planned:

Run For Your Lives on Saturday, August 4th:
A 5k obstacle race with an apocalyptic twist. While jumping through a bunch of unknown obstacles you'll be chased by a horde of zombies! The goal is to make it through the race without the zombies
eating your brains, or more importantly, grabbing your "life flags". And to get as muddy as possible in the process.

• Facebook event: https://www.facebook.com/events/183450781777274/
• official site: http://runforyourlives.com/

The Warrior Dash on Sunday, July 22nd:

FCF's original dirty trail run, this is our 3rd year at the Warrior Dash. It'll be as fun as ever and we're expecting to see a huge gang of FCFers there. The event is in a new location this year, but you can be sure there will still be a chance to get muddy.

• Facebook event: https://www.facebook.com/events/190186121083663/
• official site: http://warriordash.com/

Tough Mudder (Saturday, September 29th):

Think a 5k obstacle course is too easy? Then how does an 11 mile trail run with obstacles designed by the British Special Forces sound? Hardcore enough for you? We'll be ending Seattle's summer in style with this intense race. This is the first year the Tough Mudder has been in the northwest, so it's going to be a new challenge for everyone.

• Facebook event: https://www.facebook.com/events/232437163517098/
• official site: http://toughmudder.com/

If you've got questions about any of the events, let us know on Facebook, in the comments here, or at the gym. And if there are any other events that you're interested in*, let us know and we'll get the Foundation CrossFit Away Team to join you! The FCF Running Club will start soon, too!

- Colin

Captain of the FCF Away Team

* Like the Color Run yesterday! Congrats to all those who participated!

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WOD

"JJ"

for time:
1 squat clean, 85/60kg
10 handstand pushups
2 squat clean, 85/60kg
9 handstand pushups
3 squat clean, 85/60kg
8 handstand pushups
4 squat clean, 85/60kg
7 handstand pushups
5 squat clean, 85/60kg
8 handstand pushups
6 squat clean, 85/60kg
5 handstand pushups
7 squat clean, 85/60kg
4 handstand pushups
8 squat clean, 85/60kg
3 handstand pushups
9 squat clean, 85/60kg
2 handstand pushups
10 squat clean, 85/60kg
1 handstand pushups

Originally posted on 25APR2012. In the hspu, the head must travel below hand-level, either using parallettes, bumper plates, or rings. Post results to whiteboard!

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WOD Demo with Trident CrossFit:

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Hero WODs

Celebrate today by honoring the service men and women who we are thankful for.

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Foundation CrossFit WOD:
6am, 7am, 9am, 11am, 12pm


"JACK"

AMRAP in 20min:
10 push press, 52/35kg
10 kb swings, 24/16kg
10 box jumps, 24/20"

- Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
- Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
- First posted 29 September 2010

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Foundation Athletics WOD:
9am, 11am, 12pm

"PAUL"


5 rounds for time:
50 double unders/attempts
35 k2e
20m overhead barbell walk, 85/45kg

- Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
- He was engaged to be married with Lisa Esposito.
- First posted 24 April 2010

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We also have a special hour going on at 3pm at our South Lake Union location. This was the fruit of our labor last year.

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Honoring the Fallen

from CrossFit.com:

On November 5th, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. 

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. 

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

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WOD

"LUMBERJACK 20"

for time:
20 deadlifts, 125/85kg
400m run
20 kettlebell swings, 32/24kg
400m run
20 overhead squats, 55/40kg
400m run
20 burpees
400m run
20 chest-to-bar pullups
400m run
20 box jumps, 24/20"
400m run
20 dumbbell squat cleans, 45/25#
400m run

compare to 05DEC2009. Post time to comments.

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Focused.

Jared Scarr, ready to work.

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WOD

"LEDESMA"

as many rounds as possible in 20 minutes:
5 parallette handstand pushups
10 toes-thru-rings
15 med ball cleans, 20/14#

compare to 22FEB2011.

Post results to comments!

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From CrossFit.com:

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

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"Ryan"

Five rounds for time of:

7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

CrossFit.com

Comments here.