NFC Championship > Super Bowl XLVIII

With the Seahawks matching one of their best seasons (13-3), playing this Sunday in the NFC Championship, playing in the NFC Championship with rivals the San Francisco 49ers, having home-field advantage, and now knowing hometown heroes Macklemore & Ryan Lewis perform at half-time, I'm convinced that this game will be bigger than what Super Bowl 48 will be.

GO HAWKS!

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• TONIGHT is our HOLIDAY PARTY! CrossFit SLU, begins at 5pm!
• 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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WOD for Seahawks Saturday 1/18

"GO HAWKS"

for time (in any order):
Doug Baldwin - pushups
Kam Chancellor - burpee box jumps
Steven Hauschka - bar muscle-ups
Jermaine Kearse - kettlebell sumo-deadlift high-pulls
Marshawn Lynch - kettlebell presses/side
Jon Ryan - cast wall walks
Richard Sherman - kettlebell snatches/side
Golden Tate - burpees
Earl Thomas - kettlebell swings
Bobby Wagner - goblet squats
Russell Wilson - laps around the entire block
KJ Wright - slam ball

Post time to whiteboard/comments/the Cody app.

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Lack of Wall

Does anyone miss wall ball? I know we haven't done them in a while since we don't have proper targets or a good surface to throw at.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Wednesday 9/11 - HBD Ann Marie!

STRENGTH

board press 5x3

CONDITIONING

for time:
2k row
50 jerks, 61/45kg

Post results to whiteboard/comments/Cody.

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Today's moment of Zen: Macklemore & Ryan Lewis' new video for "White Walls"

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How Was Plank Week?

Tomas B

It's deload week! This means keep your focus on how you move, how you feel, how you've been recovering. Work hard and accomplish what you need to, but only if you can return to training normally.

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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 8/26

STRENGTH

back squat 3x5

CONDITIONING

the OKAYBRO complex:
- power clean
- jerk dip squat
- jerk (any style)
- (high bar) back squat
- behind-the-neck jerk (any style)

Perform a max effort handstand (against wall) in between each set.

Post results to whiteboard/comments/Cody.

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Seattle All Day!

• Macklemore and Ryan Lewis Accept the Award for Best Video With a Social Message - MTV
• Sounders Deliver Win in Clint Dempsey's Home Debut - Seattle Times
• Macklemore and Ryan Lewis Accept the Award for Best Hip Hop Video - MTV

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Champage Friday 10/12

For all those who celebrate life, regardless of orientation:



From Macklemore & Ryan Lewis' THE HEIST. Features a former FCFer! Directed by Jon Jon and Ryan Lewis.

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WOD

"RJ"

5 rounds for time:
800m run
5 rope climbs, 15'
50 pushups

Originally posted 22JUL2010. Post time to whiteboard.

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(via Kris B)

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